Updated: May 31, 2020
Task 1 : warm up
3-Minutes Amrap
3 Air Squat
3 Lunges
3 Push Up
Task 2: Strength
A. Superset For 3 Rounds
15 DB Row
15 to 20 Push up
Rest 60 to 90 Seconds
B. Superset For 3 Rounds
15 DB Chest press
15 BD pull over
Task 3 : Conditioning
For Time
5 Rounds
12 push Press
9 push up
6 Burpees
Task 4 : Core
Plank Arm/feet Tap Out
4 Sets , 45 Seconds
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
