TASK 1: WARM UP
3 min AMRAP
. 3 Air squats
. 3 Lunges
. 3 H.R Pushups
. 3 Push ups
TASK 2: POWER
Alternate for 6 rounds
. 3 Vertical jumps
. 6 Skater jumps
TASK 3: CONDITIONING
AMRAP 15 mins
. 30 D.U’s
. 20 Lateral hops over the DB
. 10 DB Clusters
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
