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 Minute Cap)
5 Rounds
20/18 Cal Bike /Row/Ski
15 Deadlifts 80/60
20 Single Arm Overhead DB / KB Walking Lunge
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
