ANNA
For Time (with a Partner)
1 mile Run
90 Box Jump Overs
80 Kettlebell Swings
70 Burpees
60 Wall Ball Shots
50 Plate Overhead Lunges
40 Toes-to-Bars
30 Kettlebell Snatches
20 Pull-Ups
1 mile Run
Then
Repeat back up the ladder to the top.
Wear a Weight Vest (10 kg).
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
