Group Dynamic Warmup:
- Banded Lat Pull Downs – 10 Reps per side
- Banded Shoulder Rotations – 10 Reps per side
- Banded Hamstring Stretch – 1 Minute per side
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Pre-Game: 3 Rounds
- Run to the end of the driveway
- 5 Sumo Deadlift High Pulls (ascending weights)
- :10s Chin over bar hold
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Workout: For Time
-into-
12 – 10 – 8
- Burpee – Pull Ups
- Sumo Deadlift High Pulls (105/75)
-Then-
-into-
8 – 10 – 12
- Burpee – Pull Ups
- Sumo Deadlift High Pulls (105/75)
*CRX: Burpee – Bar/Ring MU (6-5-4 / 4-5-6)
*Burpee-Pull Ups Scaling Options:
- Use a flag for a lower pull up bar option
- Burpees + Banded Pull Ups (all burpees first, banded pull ups second)
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Cardio Option: For Time
-into-
12 – 10 – 8
24 – 20 – 16
- Russian KB Swings (24K/16K)
-Then-
-into-
8 – 10 – 12
16 – 20 – 24
- Sumo Deadlift High Pulls (105/75)
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Core: 4 Rounds
- 30 Bicycle Crunches
- :30s 6-inch Hold
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