WARMUP
3-MINUTES ANY MACHINE
2 rounds
. 60s row
. 6 DB C&J
. 1 wall walk
TASK 1: CONDITIONING
TEAM OF 4
2 Rounds
. 180 cal row
. SYNC 180 1XDB C&J 30/22.5 KG (2 partners)
. 18 wall walks (2 partners)
TIME CAP : 35-MINUTE
WARMUP Specific warmup will be given in class Conditioning: Emom x 9 minutes 1: 40s bike 2: 40s plank 3: 40s hang clean and jerk ( empty bar ) Strength A. Power clean 5 sets , 2 reps 3 sets , 1 rep B.
Team of 3 I go you go 15 Rounds 35 DUs 15M sled push 4x 45lb 1 legless rope climb Rest 3-minutes 120 cal Row 100 pull up 80 DB chest press 22.5KG
Strength : Deadlift 6 sets , 3 reps After each set 3 weighted dips Strict press 5 sets , 8 reps After each sets 3 weighted chin up Conditioning : 5 Rounds 20 Cal Ski Erg 20 push up 40s plank Rest 90s
