Group Dynamic Warmup:
- PVC Overhead Squat Tabata – 2 Minutes
- :20s Bottom of squat hold – :10s of PVC OHS
- Pigeon Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 Min Cap)
- 200 M Row/Ski OR 300 M Bike
- 3 Overhead Squats (ascending weights)
- 3 Burpee-Box Jumps (at workout height)
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Workout: For Time
- 500 Meter Row/Ski OR 1200 M Bike
-into-
2 Rounds
- 9 Burpee-Box Jumps (24”/20”)
- 9 Overhead Squats (95/65)
-Then-
- 500 Meter Row/Ski OR 1200 M Bike
-into-
2 Rounds
- 7 Burpee-Box Jumps (24”/20”)
- 7 Overhead Squats (115/85)
-Then-
- 500 Meter Row/Ski OR 1200 M Bike
-into-
2 Rounds
- 5 Burpee-Box Jumps (24”/20”)
- 5 Overhead Squats (135/95)
*RX+: BBJ (30”/24”) OR (115/85)(135/95)(155/105)
*CRX: BBJ (30”/24”) AND (115/85)(135/95)(155/105)
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Cardio Option: For Time
- 500 Meter Row/Ski OR 1200 M Bike
-into-
2 Rounds
- 9 Burpee-Box Jumps (24”/20”)
- 15 Atomic Sit Ups (25/15)
-Then-
- 500 Meter Row/Ski OR 1200 M Bike
-into-
2 Rounds
- 7 Burpee-Box Jumps (24”/20”)
- 12 Atomic Sit Ups (25/15)
-Then-
- 500 Meter Row/Ski OR 1200 M Bike
-into-
2 Rounds
- 5 Burpee-Box Jumps (24”/20”)
- 9 Atomic Sit Ups (25/15)
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Strength: Pause Bench Press
4 Sets x 3 Reps
- Sets 1 and 2: 3 Reps each at 80% of 1RM
- Sets 3 and 4: 3 Reps each at 85% of 1RM
*:03s pause at chest on every rep
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Core: 4 Rounds
- 20 Weighted reach the ceilings (25/15)
- 20 Kick the ceilings
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