TASK 1: WARMUP
Blood Flow:
2 Rounds
. 30s Down ups
. 30s Plank
(No rest in between)
2 Rounds
. 30s Jumping Jacks
. 30s Hollow Rack Hold
(No rest in between)
TASK 2: ENDURANCE
(INTENISTY OPTION)
A. 10 ROUNDS
MIN 1: Run
MIN 2: Walk
Rest 5 mins
B. 10 ROUNDS
MIN 1: 30s Run
MIN 2: 30s Walk
Total time: 35 mins
Task 1 : Conditioning Team of 2 I go you go e5ooooy 20 Rounds 8/6 Ski Erg 4 2XDB Devil press Immediately into 20 Rounds 8 Cal Assault Bike 4 Power Clean 135/95 Time cap 45:00-Minutes
Warm up 3-minutes any machine Task 1: weightlifting A. power clean + push jerk @60% Emom x 10 -Minutes , 1 rep + 2 reps Task 2: Strength A. Back squat @50% 3 sets , 8 reps ( tempo) Task 3 : condition
Deload. Warm up : 3-minutes any machine Task 1: weightlifting A. Emom x 10-minutes 2 power snatch 60% Front Squat 50% 3 sets , 5 reps ( tempo ) Task 2: Gymnastics A. Emom x 6-minutes 1: 3/3 stand on a
