Warm-up: Group Dynamic
- Plank – Push Up Tabata – 2 Minutes
- :20s Plank on Hands – :10s of Push Ups
- Banded Shoulder Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 Min Cap)
- Run to the end of the driveway
- 5 Shoulder to Overhead (ascending weights)
- :15s Hollow Hold
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Workout: For Time (30 Min Cap)
- 800 Meter Run
- 40 Weighted Ab-Mat Sit Ups (20/14)
- 20 Shoulder to Overhead (115/85)
- 40 Lateral Pogo Burpees
- 20 Shoulder to Overhead (115/85)
- 40 Weighted Ab-Mat Sit Ups (20/14)
- 800 Meter Run
*CRX: 20 Shoulder to Overhead (185/115)
*Score is either the time for completion or total reps completed in 30 min
*If you hit the cap then the run counts as 8 reps (1 for every 100 M)
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Cardio Option: For Time (30 Min Cap)
- 800 Meter Run
- 40 Weighted Ab-Mat Sit Ups (20/14)
- 40 DB Shoulder to Overhead (50/35) *20 per side
- 40 Lateral Pogo Burpees over DB
- 40 DB Shoulder to Overhead (50/35) *20 per side
- 40 Weighted Ab-Mat Sit Ups (20/14)
- 800 Meter Run
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Strength: Bench Press + Bicep Curls
4 Sets
- 5 Bench Press
- 10 Alt DB Bicep Curls
*Increase bench weight each set
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Core: 4 Rounds
- 20 Weighted Reach the ceilings (25/15)
- 20 Kick the ceilings
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