Warm-up: Group Dynamic
- 2 Minutes of movement
- :20s of lateral hops, air squats, bottom of squat hold
- Banded Lat/Samson Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 Min Cap)
- 1 Minute Row OR Bike
- 3 Thrusters (ascending weights)
- :15s Hanging Knee Raise Hold
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Workout: 3 Rounds For Time
- (18/12) Calorie Row OR (12/8) Cal Bike
- 12 Toes to Bar
- 6 Thrusters (115/85)
-Right into-
- (18/12) Calorie Row OR (12/8) Cal Bike
- 12 Pull Ups
- 6 Thrusters (115/85)
*WORKOUT FLOW:
Round1: Calories – TTB – Thrusters – Calories – Pull Ups – Thrusters
Round2: Calories – TTB – Thrusters – Calories – Pull Ups – Thrusters
Round3: Calories – TTB – Thrusters – Calories – Pull Ups – Thrusters
*RX+: 6 Thrusters (155/105) OR 6 Bar/Ring MU (sub for pull ups only)
*CRX: 6 Thrusters (155/105) AND 6 Bar/Ring MU (sub for pull ups only)
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Cardio Option: 3 Rounds For Time
- (18/12) Calorie Row OR (12/8) Cal Bike
- 12 Toes to Bar
- 12 DB Thrusters (50/35) *6 per side
-Right into-
- (18/12) Calorie Row OR (12/8) Cal Bike
- 12 Pull Ups
- 12 DB Thrusters (50/35) *6 per side
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Accessory Work: Bench Press + Bicep Curls
5 Sets
- 5 Bench Press Reps (keep them unbroken)
- 10 Alternating DB Bicep Curls
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Core: 4 Rounds
- 20 Weighted Reach the Ceilings (25/15)
- 20 Kick the Ceilings
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