Warm-up: Group Dynamic
- Med-Ball Squat Tabata – 2 Minutes
- :20s MB Squat Hold – :10s of MB Squats
- Samson Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 Min Cap)
- 200 Meter Row / 100 M Run / 300 M Bike
- 3 Front Squats (ascending weights)
- :15s Hollow Hold
*Front Squats come from the ground
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Workout: For Time
- 1000 Meter Row / 800 M Run / 2400 Meter Bike
- 20 Front Squats (155/105)
- 40 Weighted Ab-Mat Sit Ups (20/14)
- 60 Alt DB lunges (50/35)
- 40 Weighted Ab-Mat Sit Ups (20/14)
- 20 Front Squats (155/105)
- 1000 Meter Row / 800 M Run / 2400 Meter Bike
*DB must be held in the suitcase position – can switch your arms any time
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Cardio Option: For Time
- 1000 Meter Row / 800 M Run / 2400 Meter Bike
- 40 Med-Ball Jump Squats (20/14)
- 40 Weighted Ab-Mat Sit Ups (20/14)
- 60 Alt DB lunges (50/35)
- 40 Weighted Ab-Mat Sit Ups (20/14)
- 40 Med-Ball Jump Squats (20/14)
- 1000 Meter Row / 800 M Run / 2400 Meter Bike
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Accessory Work: Bench Press
4 Sets x 5 Reps
- Sets 1 and 2: 5 Reps each at 60% of 2RM
- Sets 3 and 4: 5 Reps each at 70% of 2RM
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Core: 4 Rounds
- 20 Weighted Reach the Ceilings (25/15)
- 20 Kick the Ceilings
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