Let’s get Swole
5 Rounds
10 Hollow Rocks
10 V-Ups
10 Leg raises
10 second Hollow Hold
1 minute Rest
Then 3-4 rounds
Bands- DB- Bar
1 min Bicep curls
1 min triceps extensions -dips
1 min row/ chinup
1 min chest press
1 min weighted squat pumps
BODYWEIGHT
2) handcuffs
shoulder taps
praying hand pec pumps
Bench dips
bear crawl
Team of 3 Team Body Weight in pounds (lbs) = Calories on Bike / Row Every 50 Calories stop and perform 12 power clean and jerks @ 80/60 Eg. Total Team weight = 200kg 200kg x 2.2 (lbs) Total Calories =
Component 1 (15 Minutes) 3 Sets A1. 5-7 Back Squat 2:30 - 3 min rest between Component 2 (10 Minutes) 3 Sets 3 x Band & Partner Assisted Nordic Hamstring Curl with a 10-second pause in the bottom posi
