Movement activation
Ring MU Work shop / Pull up Strength
For time 14 minutes
70 Wall Balls
60 Calorie Row
50 Toes-to-Bars/ HKR/ Sit ups
40 DB Snatches
30 Cal Bike
ME MU / Burpee pull ups
Ab finisher or coaches choice
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
