Warm-up: Group Dynamic
- Plank – Shoulder Tap Tabata – 2 Minutes
- :20s Plank on hands – :10s of Shoulder Taps
- Banded Shoulder Stretch – 1 Minute per side
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Strength: Strict Press (17 Minutes)
- Sets 1 and 2: 2 Reps each at 90% of 1RM
- Sets 3 and 4: 1 Rep each at 95% of 1RM
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Workout: For Time
- 400 Meter Med-Ball Run (20/14)
-Into-
3 Rounds
- 2 Wall Walks
- 12 Alt Front Rack Lunges (95/65)
-Then-
- 400 Meter Med-Ball Run (20/14)
-Into-
3 Rounds
- 12 Alt Front Rack Lunges (95/65)
- 2 Wall Walks
*Wall Walk Scaling Options:
- Scale Reps (1 per round)
- Scale Distance
- Plyo Box Wall Walks (4 Reps per round)
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Cardio Option: For Time
- 400 Meter Med-Ball Run (20/14)
-Into-
3 Rounds
- 2 Wall Walks
- 16 DB Lunges (50/35)
-Then-
- 400 Meter Med-Ball Run (20/14)
-Into-
3 Rounds
- 16 DB Lunges (50/35)
- 2 Wall Walks
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Core: 5 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
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