Warm-up: Group Dynamic
- Med-ball Squat Tabata – 2 Minutes
- :20s Bottom of squat hold – :10s of MB Squats
- Couch Stretch – 1 Minute per side
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Pre-Game: 3 Rounds
- 200 Meter Run
- 5 Thrusters (ascending weights)
- 5 Jump Squats
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Workout: For Time
- 500 Meter Med-Ball Run (20/14)
-Into-
12 – 9 – 6
- Box Jumps (24”/20”)
- Thrusters (105/75)
- Burpees
-Then-
- 500 Meter Med-Ball Run (20/14)
-Into-
12 – 9 – 6
- Burpee – Box Jumps (24”/20”)
- Thrusters (105/75)
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Cardio Option: For Time
- 500 Meter Med-Ball Run (20/14)
-Into-
12 – 9 – 6
- Box Jumps (24”/20”)
- Atomic Sit Ups (25/15)
- Burpees
-Then-
- 500 Meter Med-Ball Run (20/14)
-Into-
12 – 9 – 6
- Burpee – Box Jumps (24”/20”)
- Atomic Sit Ups (25/15)
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Core: 5 Rounds
- 15 Long Sit Ups
- 30 Flutter Kicks
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