Warm-up: Group Dynamic
- Group Run – 200 Meters
- Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
- PVC Lat/Shoulder Stretch – :30s per side x3
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Pre-Game: 3 Rounds
- 1 Minute Row/Bike/Runner/Ski
- 3 Power Snatches (ascending weights)
- 15 Double Unders OR 30 Singles
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Workout: AMRAP x 18 Minutes
- Max Calorie Row/Bike/Runner/Ski
*Every 3 Minutes (not including 0:00) complete:
- 36 Double Unders
- 6 Power Snatches (105/75)
*One score – total # of Calories completed in 18 minutes
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Cardio Option: AMRAP x 18 Minutes
- Max Calorie Row/Bike/Runner/Ski
*Every 3 Minutes (not including 0:00) complete:
- 36 Double Unders
- 12 Alt DB Snatches (50/35)
*One score – total # of Calories completed in 18 minutes
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Core: 4 Rounds
- 10 KB Pull Throughs (16K/12K)
- :30s Side Plank (per side)
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