Warm-up: Group Dynamic
- Jump Squat Tabata – 2 Minutes
- :20s bottom of squat hold + :10s of jump squats
- Pigeon Stretch – 1 Minute per side
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Pre-Game: Death by Burpees
EMOM until failure or until Cap (10 min)
- Min 1: 2 Burpees over Rower
- MIN 2: 4 Burpees Over Rower
- Min 3: 6 Burpees Over Rower
- Etc….
*If you fail to complete the burpees inside the minute then complete a 300 meter penalty run. You do not pick up after the run.
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Workout: 18 Minute Ladder
3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc…
- Calorie Row
- Wall Balls (20/14)
- DB/KB Hang Clean and Jerks (50/35)(24k/16k)
*DB/KB movement is PER SIDE
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Cardio Option: 18 Minute Ladder
3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc…
- Calorie Row
- Wall Balls (20/14)
- Burpees
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Core: 4 Rounds
- 10 Hanging Knee Raises
- :20s Hanging Knee Raise Hold
