Warm-up: Group Dynamic
- Banded Lat Pull Downs – 10 Reps per side
- Banded Shoulder Rotations – 10 Reps per side
- Banded Lat/Samson Stretch – 1 Minute per side
——————————————————————————————————–
Pre-Game: 4 Rounds (12 Min Cap)
- Run to the end of the driveway
- 3 Clean and Jerks (ascending weights)
- 3 Strict Pull Ups OR 5 Ring Rows
——————————————————————————————————–
Workout: For Time
-Then-
10 Rounds
- 5 Burpees over Bar
- 3 Clean and Jerks (155/105)
- 1 Rope Climb
-Then-
*RX+: 1 Legless rope climb
*CRX: 3 Clean and Jerks (185/115) / 1 Legless Rope Climb
*Rope Climb Scaling Options:
- Scale Distance
- Rope Ascents (3 per round)
- Strict Pull Ups (5 per round)
——————————————————————————————————–
Cardio Option: For Time
-Then-
10 Rounds
- 5 Burpees
- 10 Rage Balls (20/15)
- 1 Rope Climb
-Then-
——————————————————————————————————–
Core: 4 Rounds
- 15 V-Ups
- :30s Hollow Hold
There are currently no active social stickers.