Warm-up: Group Dynamic
- Banded Lat Pull Downs – 10 Reps per side
- Banded Shoulder Rotations – 10 Reps per side
- Banded Shoulder Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 Min Cap)
- 100 Meter Run
- 3 Hang Power Snatches (ascending weights)
- 5 SLOW Knee Raises OR 5 Strict Toes to Bar
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Workout: For Time
- Buy In: 500 Meter Med-ball Run (20/14)
-Then-
16 – 14 – 12 – 10 – 8
8 – 7 – 6 – 5 – 4
- Hang Power Snatches (115/85)
-Then-
- Buy Out: 500 Meter Med-ball Run (20/14)
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Cardio Option: For Time
- Buy In: 500 Meter Med-ball Run (20/14)
-Then-
16 – 14 – 12 – 10 – 8
- Toes to Bar
- DB Hang Snatches (50/35) *half per side
-Then-
- Buy Out: 500 Meter Med-ball Run (20/14)
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Core: 4 Rounds
- 15 Ab-Wheels
- 30 Bicycle Crunches
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