Group Dynamic Warmup:
- Glute Bridge – Hip Thrust Tabata – 2 Minutes
- :20s Glute Bridge – :10s Hip Thrusts
- PVC Lat/Shoulder Stretch – :30s per side x3
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Pre-Game: 3 Rounds (10 min cap)
- 1 Minute Row/Ski/Bike
- 5 Deadlifts (ascending weights)
- 1 Wall Walk
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Workout: AMRAP x 20 Minutes
- 32 Double Unders
- 8 Deadlifts (225/155)
- 2 Wall Walks
*Every 4 Minutes (NOT including 0:00) complete:
- (12/8) Calorie Row/Ski OR (10/6) Calorie Bike
*One score: total # of rounds + reps completed in 20 minutes
*CRX: 2 Wall Walk Complexes: 1 WW + 1 WFHSPU = 1 Rep
*Wall Walk Scaling Options:
- Scale Reps OR Distance on hands
- Plyo Box Wall Walks (4 Reps per round)
- 1 inchworm + 2 Push ups = 1 Rep (4 reps per round)
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Cardio Option: AMRAP x 20 Minutes
- 32 Double Unders
- 16 Rage Balls (20/15)
- 2 Wall Walks
*Every 4 Minutes (NOT including 0:00) complete:
- (12/8) Calorie Row/Ski OR (10/6) Calorie Bike
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Core: 4 Rounds
- 30 Mountain Climbers
- 30 DB Side Bends (50/35)
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