Warm-up: Group Dynamic
- Plank – Shoulder Tap Tabata – 2 Minutes
- :20s Plank on hands – :10s of Slow Shoulder Taps
- PVC Lat/Shoulder Stretch – :30s per side x3
——————————————————————————————————–
Pre-Game: 3 Rounds (10 Min Cap)
- 250 Meter Row OR 500 Meter Bike
- 3 Power Snatches (ascending weights)
- 3 Overhead Squats (ascending weights)
——————————————————————————————————–
Workout: Ladder + For Time
Part A: Ladder x 14 Minutes
- Buy In: 1000 Meter Row OR 2400 Meter Bike
-in remaining time ladder of:
2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 22, 24, etc….
- Power Snatches (105/75)
- Overhead Squats (105/75)
- Burpees Over Bar
-Rest 2 Minutes-
Part B – For Time
- 250 Meter Row OR 500 Meter Bike
- 10 Overhead Squats (105/75)
- 250 Meter Row OR 500 Meter Bike
*Two scores:
- Last full round completed + partial reps
- Time to complete Part B
——————————————————————————————————–
Cardio Option: Ladder + For Time
Part A: Ladder x 14 Minutes
- Buy In: 1000 Meter Row OR 2400 Meter Bike
-in remaining time ladder of:
2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 22, 24, etc….
- Alt DB Snatches (50/35)
- DB Overhead Squats (50/35) *half per side
- Burpees Over DB
-Rest 2 Minutes-
Part B – For Time
- 250 Meter Row OR 500 Meter Bike
- 10 Alt DB Snatches (50/35)
- 250 Meter Row OR 500 Meter Bike
——————————————————————————————————–
Core: 5 Rounds
- 10 Turkish Sit Ups (20/15)
- 10 KB Pull Throughs (16K/12K)
There are currently no active social stickers.