Group Dynamic Warmup:
- Plate Squat Tabata – 2 Minutes
- :20s bottom of squat hold – :10s of plate squats
- Pigeon Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 Min Cap)
- Run to the end of the driveway
- 6 Alt Front Rack Lunges (ascending weights)
- :10s Chin over Bar Hold
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Workout: AMRAP x 20 Minutes
- 36 Double Unders
- 12 Alt Front Rack Lunges (115/85)
- 3 Strict Pull Ups
*Every 4 Minutes (NOT INCLUDING 0:00) complete:
*One score: total # of rounds + reps completed in 20 Min
*CRX: 12 Alt FRL (135/95)
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Cardio Option: AMRAP x 20 Minutes
- 36 Double Unders
- 12 Alt DB Lunges (50/35)
- 3 Strict Pull Ups
*Every 4 Minutes (NOT INCLUDING 0:00) complete:
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Strength: Pause Bench Press
4 Sets
- Sets 1 and 2: 5 Reps each at 70% of 1RM
- Sets 3 and 4: 3 Reps each at 75% of 1RM
*:03s pause at chest on every rep
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Core: 4 Rounds
- 20 Weighted Reach the ceilings (20/15)
- 20 Kick the ceilings
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