Group Dynamic Warmup:
- 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-Endurance: Every 2:30 Minutes x 5 Rounds
- 250 M Row / 200 M Runner / 500 M Bike
- 3 Unbroken Hang Power Snatches
*Rx: (105/65) / *Rx+: (115/75) / *CRx: (135/95)
*Barbell should be done unbroken every round
*Pick a weight that allows you to hang on for all 5 rounds
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Workout: For Time
- (42/30) Cal Row/Ski OR (30/21) Cal Bike
- 21 Shuttle Runs (25 ft)
- 21 Toes to Bar
-Then-
- (30/21) Cal Row/Ski OR (21/15) Cal Bike
- 15 Shuttle Runs (25 ft)
- 15 Toes to Bar
-Then-
- (18/12) Cal Row/Ski OR (15/9) Cal Bike
- 9 Shuttle Runs (25 ft)
- 9 Toes to Bar
*Each shuttle run rep = 25 ft
*Shuttle Run Standard: 2 feet over line and one hand touch
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Core: 4 Rounds
- 30 Plate Twists (25/15)
- :30s Hollow Hold
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