Warm-up: Group Dynamic
- Banded Lat Pull Downs – 10 Reps per side
- Banded Shoulder Rotations – 10 Reps per side
- Banded Lat/Hip Stretch – 1 Minute per side
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Pre-Game: EMOM x 9 Minutes
- Minute 1: 100 Meter Run
- Minute 2: 6 Alt Front Rack Lunges (ascending weights)
- Minute 3: 3 Strict Pull Ups + :10s Chin over Bar Hold
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Workout: AMRAP x 21 Minutes
- 300 Meter Run
- 21 Ab-Mat Sit Ups
- 14 Alternating Front Rack Lunges (95/65)
- 7 Pull Ups
*RX+: 7 Chest 2 Bar Pull Ups / FRL (105/75)
*CRX: 3 Bar Muscle Ups / FRL (115/85)
*Machine Sub: 400 Meter Row OR 900 Meter Bike
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Cardio Option: AMRAP x 21 Minutes
- 300 Meter Run
- 21 Ab-Mat Sit Ups
- 14 Alternating Weighted Lunges (24k/16k)
- 7 Pull Ups
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Core: 4 Rounds
- 30 Scissor Kicks
- 30 Bicycle Crunches
