15-20min STRUCTURE rounds for quality 100m LEFT Single arm farmers carry (bb/kb) / 60sec kb march 100m RIGHT Single arm farmers carry (bb/kb)
50m SB carry / BB zercher carry / DB front rack carry
50m o/h plate carry
12min Ladder 2,4,6,8… DB devil press MB Russian twist (each side)
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
