Group Dynamic Warmup:
- Glute Bridge – Hip Thrust Tabata – 2 Minutes
- :20s Glute Bridge Hold – :10s of Hip Thrusts
- Pigeon Stretch – 1 Min per side
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Pre-Game: 4 Rounds (12 Min Cap)
- 200 Meter Run
- 3 Hang Squat Cleans (ascending weights)
- 3 QUALITY Wall Balls (at workout weight)
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Workout: Every 5 Min x 4 Rounds (2 Min Rest b/w RD 2 and 3)
Rounds 1 and 4:
- 300 Meter Run
- 7 Hang Squat Cleans (155/105)
-in remaining time complete:
Rounds 2 and 3:
- 300 Meter Run
- 7 Hang Squat Cleans (155/105)
-in remaining time complete:
- Max Box Jump Overs (24”/20”)
*CRX: 5 Hang Squat Cleans (185/115)
*Two Scores:
- Total # of max WBs completed
- Total # of max BJOs completed
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Cardio Option: Every 5 Min x 4 Rounds (2 Min Rest b/w RD 2 and 3)
Rounds 1 and 4:
- 300 Meter Run
- 12 Atomic Sit Ups (25/15)
-in remaining time complete:
Rounds 2 and 3:
- 300 Meter Run
- 12 Atomic Sit Ups (25/15)
-in remaining time complete:
- Max Box Jump Overs (24”/20”)
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Core: 4 Rounds
- 10 Weighted Hanging Knee Raises (20/15)
- 30 DB Side Bends (50/35)
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