Warm-up: Group Dynamic
- Plank – Shoulder Tap Tabata – 2 Minutes
- :20s Plank on hands – :10s of shoulder taps
- Banded Lat/Samson Stretch – 1 Minute per side
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Pre-Game: 3 Rounds
- 200 Meter Run
- 5 Thrusters (ascending weights)
- :15s Handstand Hold OR Plank on hands
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Workout: 3 Intervals (6 Minutes ON / :90s OFF)
-In remaining time AMRAP of:
- 3 Strict Handstand Push Ups
- 6 Thrusters (increasing weights per interval)
- (9/6) Calorie Row/Bike/Ski
*INTV1: (95/65), INTV2: (105/75), INTV3: (115/85)
*3 Total Scores – Rounds + Reps for each interval
*Handstand Push Up Modification:
- Plyo Box HSPU (3 Reps)
- DB Strict Press (3 reps per side)
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Cardio Option: 3 Intervals (6 Minutes ON / :90s OFF)
-In remaining time AMRAP of:
- 3 Strict Handstand Push Ups
- 6 Atomic Sit Ups (25/15)
- (9/6) Calorie Row/Bike/Ski
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Core: 5 Rounds
- 30 CrossBody Mountain Climbers
- :30s Side Plank (per side)
