TASK 1: WARMUP
3 ROUNDS
. 25 Jumping Jacks
. 25 seconds Plank
. 25 seconds Back Ext. Hold
TASK 2: STRENGTH (UPPER-BODY)
A. Superset for 3 Rounds
. 15 Bench Press
. 15 Bicep Curls
B. Superset for 3 Rounds
. 15 Barbell Rows
. 30 Bench Triceps Dips
C. DB Pullover
3 sets, 15-20 reps
TASK 3: CONDITIONING
5 ROUNDS
. 15 Power Snatch 95/65lbs or DB
. 30 Lateral Hop over Bar
. 60 DU’s/120 single unders
Conditioning Team of 3 75 Thruster 95/65lb 50 Box jump over 25 sync push up Rest 3-minutes 75 cal Assault bike 50 Box jump over 25 sync push up Rest 3-minutes 75 Thruster 95/65lb 50 Box jump over 25 s
Endurance : Team of 2 Every 10-minutes x 5 Rounds Rounds 1: 2K Row Rounds 2: 2K Ski Rounds 3: 1.5K Row Rounds 4: 1.5K Ski Rounds 5: Amrap Row Bonus work : Weightlifting: A . 2 hang power snatch @65%
Task 1 : Conditioning Team of 2 For time 400M Run ( Together ) 40 power snatch 95/65lb 40 T2B Rest 5-minutes 40 T2B 40 power snatch 95/65lb 400M Run ( Together ) Rest 5-minutes 400M Run ( Together ) 4
