Group Dynamic Warmup:
- Plate Squat Tabata – 2 Minutes
- :20s Bottom of Squat Hold – :10s of Plate Squats
- Banded Lat/Samson Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 Min Cap)
- Run to the end of the driveway
- 3 Thrusters (ascending weights)
- :15s Plank on hands
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Workout: For Time
-then-
1 – 2 – 3 – 4 – 5
2 – 4 – 6 – 8 – 10
- Burpee Box Jumps (24”/20”)
-then-
-into-
5 – 4 – 3 – 2 – 1
10 – 8 – 6 – 4 – 2
- Burpee Box Jumps (24”/20”)
-then-
*RX+: Thrusters (155/105) / CRX: Thrusters (185/115)
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Cardio Option: For Time
-then-
2 – 4 – 6 – 8 – 10
- Atomic Sit Ups (25/15)
- Burpee Box Jumps (24”/20”)
-then-
-into-
10 – 8 – 6 – 4 – 2
- Atomic Sit Ups (25/15)
- Burpee Box Jumps (24”/20”)
-then-
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Accessory Work: Bench Press
5 Sets x 5 Reps
- Increase the weight per set
- Build to a tough set of 5
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Core: 4 Rounds
- 20 Weighted Reach the Ceilings (25/15)
- 20 Kick the Ceilings
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