Warm-up: Group Dynamic
- Plank – Shoulder tap tabata – 2 Minutes
- :20s plank on hands – :10s of SLOW Shoulder Taps
- Banded Hamstring Stretch – 1 Minute per side
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Pre-Game: 4 Rounds
- 150 Meter Row / 100 Meter Run / 300 Meter Bike
- 5 Sumo Deadlift High Pulls (ascending weights)
- :15s Plank on Hands
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Workout: For Time
- Buy In: 500 Meter Row / 400 Meter Run / 1200 Meter Bike
-Then-
5 Rounds
- 15 Med-Ball Push Press (20/14)
- 12 Bar Over Burpees
- 9 Sumo Deadlift High Pulls (115/85)
-Then-
- Buy Out: 500 Meter Row / 400 Meter Run / 1200 Meter Bike
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Cardio Option: For Time
- Buy In: 500 Meter Row / 400 Meter Run / 1200 Meter Bike
-Then-
5 Rounds
- 15 Med-Ball Push Press (20/14)
- 12 Burpees to a plate (25/15)
- 9 Atomic Sit Ups (25/15)
-Then-
- Buy Out: 500 Meter Row / 400 Meter Run / 1200 Meter Bike
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Core: 5 Rounds
- 15 GHD SIt Ups
- 15 GHD Back Extensions
