Skill / Strength: tabata warm up 2 rounds (8 minutes)
fast feet (step over line)
tuck jumps
air squats
lunges
plank shoulder taps
burpees
med ball cleans
glute bridges on medball

Conditioning: "1291" Special for time (TC: 45min)
120 DL
120 KB power swings
120 push ups
120 clean and jerks
120 pull ups
120 WBS
120 boxjumps
120 HSPU
120 T2B
211 DU
Teams of 3. split the workload however you want.

Light: 15/20kg - 8/12kg - banded pull ups - 3/6kg - 51/61cm - pike push ups - knee raises - 4' DU practice
Rx: 25/40kg - 12/16kg - 6/9kg - 51/61cm
Advanced: 40/60kg - 6/9kg - 61/71cm - 16/24kg

by Louie

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