Group Dynamic Warmup:
- 2 Minutes of movement
- :20s of Lateral hops, Air Squats, Squat Hold
- Couch Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 Min Cap)
- Run to end of the driveway
- 3 Squat Cleans (ascending weights)
- 5 “Perfect” Wall Balls (workout weight)
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Workout: AMRAP x 20 Minutes
- 33 Double Unders
- 11 Wall Balls (20/14)
- 3 Squat Cleans (135/95)
*Every 4 Minutes (NOT including 0:00) complete:
*RX+: 3 Squat Cleans (155/105)
*CRX: 3 Squat Cleans (185/125)
*One Score: Total Rounds completed + partial reps
*If raining sub: 250 M Row/Ski OR 600 M Bike
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Cardio Option: AMRAP x 20 Minutes
- 33 Double Unders
- 11 Wall Balls (20/14)
- 6 Atomic Sit Ups (25/15)
*Every 4 Minutes (NOT including 0:00) complete:
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Core: 4 Rounds
- 30 CrossBody Mountain Climbers
- :30s Side Plank (per side)
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