Group Dynamic Warmup:
- Glute Bridge – Hip Thrust Tabata – 2 Minutes
- :20s Glute Bridge Hold – :10s of Hip Thrusts
- Banded Lat/Samson Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 Min Cap)
- 1 Minute Row/Bike/Runner/Ski
- 3 Hang Power Cleans (ascending weights)
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Workout: For Time
- Buy in: 25 Calorie Row/Bike/Runner/Ski
-Then-
10-9-8-7-6-5-4-3-2-1 Reps of:
- Hang Power Cleans (115/85)
- DB Box Step Overs (50/35)(24”/20”)
-Then-
- Buy out: 26 Calorie Row/Bike/Runner/Ski
*RX+: HPC (135/95) / *CRX: HPC (155/105)
*DB must be held at your side in the suitcase position only
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Cardio Option: For Time
- Buy in: 25 Calorie Row/Bike/Runner/Ski
-Then-
20-18-16-14-12-10-8-6-4-2
- Russian KB Swings (24K/16K)
10-9-8-7-6-5-4-3-2-1 Reps of:
- DB Box Step Overs (50/35)(24”/20”)
-Then-
- Buy out: 26 Calorie Row/Bike/Runner/Ski
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Core: 5 Rounds
- 30 Flutter Kicks
- :30s Hollow Hold
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