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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Strength: Every 2:30 Minutes x 5 Rounds
- 200 Meter Run
- Squat Cleans (ascending weights / descending reps)
Rd1: 5 Reps (115/85) / Rd2: 4 Reps (135/95)
Rd3: 3 Reps (155/105) / Rd4: 2 Reps (185/125)
Rd5: 1 Rep (205/135)
*Scale final clean weight to 80-85% of 1RM if prescribed weights are too heavy
*Run should be done in 1:30 or less
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Workout: Ladder x 15 Minutes
3, 6, 9, 12, 15, 18, 21, 24, 27, etc…
- Calorie Row/Bike/Runner
- Hang Squat Cleans (95/65)
- Wall Balls (20/14)
*Score is final FULL round completed + any partial reps
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Cardio Option: Ladder x 15 Minutes
3, 6, 9, 12, 15, 18, 21, 24, 27, etc…
- Calorie Row/Bike/Runner
- Atomic Sit Ups (25/15)
- Wall Balls (20/14)
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Core: 5 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
