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
Technique Work : 10-Minutes Rope Climb Drills Task 1 : Conditioning Team of 3 5 Rounds , Start New Round Every 7-minutes 9 Rope climb 36 2xDB Box step up over 63 push up
Warm up 3-minutes any machine Task 1: weightlifting A. Power clean + push press @ 55% from clean and jerk 5 sets , 2+ 2 reps B. Power Cluster 4 sets , 2+ 2 reps 55% from clean and jerk 2 sets , 2 + 2
“Deload” Warm up : 3-minutes any machine Task 1: weightlifting power snatch @ 60% Every 30 seconds for 20 sets Task 2: Gymnastics A. Ring MU / DUs 3 Rounds 8 Ring kip / Bar Kip 8 Hollow to arch 8 Bulg
