Warm-up: Group Dynamic
- 2 Minutes of movement
- :20s of high knees, air squats, burpees
- Pigeon Stretch – 1 Minute per side
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Pre-Game: 4 Rounds
- 250 Meter Row/100 M Run (back stairs) / 300 M Bike
- 3 Squat Cleans (ascending weights)
- :15s Hollow Hold
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Workout: 3 Intervals (5 Minutes ON / :90s OFF)
- 500 Meter Row/400 Meter Run/1200 Meter Bike
- 20 Weighted Ab-Mat Sit Ups (20/14)
-In remaining time complete:
- Max Squat Cleans (ascending weights)
Rd1: RX (115/85) / CRX (155/105)
Rd2: RX (135/95) / CRX (185/115)
Rd3: RX (155/105) / CRX (205/125)
*3 Scores – Total reps completed per interval
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Cardio Option: 3 Intervals (5 Minutes ON / :90s OFF)
- 500 Meter Row/400 Meter Run/1200 Meter Bike
- 20 Weighted Ab-Mat Sit Ups (20/14)
-In remaining time complete:
- Max Burpee-Rage Balls (20/15)
*3 Scores – Total reps completed per interval
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Core: 4 Rounds
- 10 Banded Paloff Presses
- 10 Banded Rotations
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