Warm-up: Group Dynamic
- Jumping Jacks – 30 Reps
- Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
- Banded Shoulder Stretch – 1 Minute per side
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Pre-Game: EMOM x 9 Minutes
- Minute 1: :45s Row/Bike/Runner (increasing intensity)
- Minute 2: 3 Hang Power Cleans + 3 Shoulder 2 Overhead
- Minute 3: :20s Plank on Hands + 5 SLOW Push Ups
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Workout: Every 6 Minutes x 3 Intervals
- Buy In: (15/12) Calorie Row OR (12/9) Calorie Bike/Runner
-Then in remaining time AMRAP of:
- 5 Burpees to a plate (45)
- 5 Hang Power Cleans (115/85)
- 5 Shoulder to Overhead (115/85)
*No Rest between intervals
*3 Seperate scores for today – total rounds + reps for each interval
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Cardio Option: Every 6 Minutes x 3 Intervals
- Buy In: (15/12) Calorie Row OR (12/9) Calorie Bike/Runner
-Then in remaining time AMRAP of:
- 5 Burpees to a plate (45)
- 10 DB Hang Clean and Jerks (50/35)
*5 Per side on the DB
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Strength Work: Strict Pull Ups
- Beginner: 4 Sets x 8-10 Slow Unrboken Ring Rows
- Intermediate: 4 Sets x 3-5 Unbroken Strict Pull Ups
- Advanced: 4 Sets x Max Unbroken Strict Pull Ups (Rest as needed)
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Core: 4 Rounds
- 15 Ab-Wheels
- :30s Hollow Hold
