20 min AMRAP 7 Burpees,
9 Hang Power Clean RX 60 kg,
21 Air Squat,
1 min strict REST.
AMRAP (with a Partner) in 30 minutes
Partner A:
400 meter Run
Partner B:
10 Box Jump-Overs (24/20 in)
15 Ball Slams (30/20 lb)
20 Sit-Ups
Partners switch after each Run
PULL
•Deadlift 2×10 2×8 2×6
•4ss 8 pull ups 10R 10L one arm row
•3ss 8/10 bent over row 10 face pull (trx or cable)
•3x 12 seated bicep curls
•3×12 top down bicep curls
•Core 3x Oblique tuck ups 16/20 12/15 Back extension ghd plank pike 12/16 (swiss ball or sliders) Russian twist 20/30
Mixed conditioning fbb
A1.for 10min 200m run 30m backward crawl 10 side plak rotations
A2.for 10’ 200m row 2 wall walks 50 jumping rope 20’’ elbow plank
A3.for 10’ 400m bike 20m forward crawl 5+5 side kicks
