4min max effort station 1:1 partner Deadlifts (reps or build load) Kb march Floor press (reps or build load) Slider mountain climbers / ab wheel roll outs/ MB sit ups Heavy Sandbag carry / bb zercher carry / front rack DB carry Strict hanging knee raises / shotguns DB devil press Plank walk / slider walk/ 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
