Group Dynamic Warmup:
- Plank – Shoulder Tap Tabata – 2 Minutes
- :20s Plank on hands – :10s of Shoulder Taps
- PVC Lat/Shoulder Stretch – :30s per side x3
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Pre-Game: 4 Rounds (12 Min Cap)
- Run to the end of the driveway
- 3 Power Snatches (ascending weights)
- 1 Wall Walk
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Workout: AMRAP x 20 Minutes
-in remaining time AMRAP of:
- 6 Power Snatches (115/85)
- 3 Wall Walks
- 36 Double Unders
*One Score: Rounds + Reps completed in remaining time
*RX+: 6 PS (135/95) OR 15 ft Handstand Walk
*CRX: 6 PS (135/95) AND 15 ft Handstand Walk
*Handstand Walk done in 5 ft UNBROKEN sections
Wall Walk Scaling Options:
- Scale Reps OR Distance
- Plyo Box Wall Walk (6 Reps per round)
- 1 inchworm + 2 Push Ups (3 Reps per round)
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Cardio Option: AMRAP x 20 Minutes
-in remaining time AMRAP of:
- 12 Alt DB Snatches (50/35)
- 3 Wall Walks
- 36 Double Unders
*One Score: Rounds + Reps completed in remaining time
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Core: 4 Rounds
- 10 Weighted Hanging Knee Raises (20/15)
- 30 DB Side Bends (50/35)
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