WARM UP:
10 Shuttle Run
7 Cal Ski Erg @ hard pace
7 Cal Row @ hard pace
Endurance:
Team of 3
2500 METER Run
5000 METER Ski Erg
7500 METER Row
Time cap: 50 -minutes
NOTE:
All Team Run together ( 6 lap = 2500M ) Switch Your partner on Ski Erg and Row , every 500M for Male , and 250M for Female
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
