Movement activation
Rope climb tech and play
HSPU Tech / skill
10 min
1 rope climb
5 thrusters
5 cal bike
5 HPSU
2 rope climbs
5 thrusters
5 cal bike
5 HPSU
3 rope climbs
5 thrusters
5 cal bike
5 HPSU
Keep adding 1 rope climb
400m sprints 1:1
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
