LOADED
Let’s get Swole
1) 5 Rounds
10 Hollow Rocks
10 V-Ups
10 Leg raises
10 Second Hollow Hold
1 Minute Rest
2) Then 3 rounds
Bands- DB- Bar
1 min Bicep curls
1 min triceps extensions -dips
1 min row
1 min chest press
1 min weighted squat pumps
BODYWEIGHT
Handcuffs
Shoulder taps
Praying hand pec pumps
Bench dips
Bear crawl
Component 1 (15 Minutes) 3 Sets A1. 5-7 Back Squat 2:30 - 3 min rest between Component 2 (10 Minutes) 3 Sets 5-10 Band & Partner Assisted Nordic Hamstring Curl Rest 90 seconds between Component 3 (18
Component 1 Team of 3 For Time 100/75 Cal Echo Bike 75 Bench Press 60/40 50 Clean & Jerk 70/50 30 Burpee Over The Bar 100/75 Cal Echo Bike 75 Bench Press 70/50 50 Clean & Jerk 80/60 30 Burpee Over The
Component 1 (10 Minutes) 4 Sets A1. 6-8 Barbell Back Squat 2-minute rest between Component 2 (10 Minutes) 3 Sets B1. 5-10 Band & Partner Assisted Nordic Hamstring Curl Rest 90 seconds between Componen
