Group Dynamic Warmup:
- Glute Bridge – Hip Thrust Tabata – 2 Minutes
- :20s Glute Bridge Hold – :10s of Hip Thrusts
- Banded Hamstring Stretch – 1 Minute per side
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Pre-Game: 3 Rounds
- 250 Meter Row/Ski OR 600 Meter Bike
- 5 Sumo Deadlift High Pulls (ascending weights)
- :15s Plank on hands
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Workout: For Time
2 Rounds
- 500 Meter Row/Ski OR 1200 M Bike
-into-
- 21 High Plank Step Ups (45)
- 42 Double Unders
- 14 Sumo Deadlift High Pulls (115/85)
-then-
- 14 High Plank Step Ups (45)
- 42 Double Unders
- 7 Sumo Deadlift High Pulls (115/85)
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Cardio Option: For Time
2 Rounds
- 500 Meter Row/Ski OR 1200 M Bike
-into-
- 21 High Plank Step Ups (45)
- 42 Double Unders
- 21 Rage Balls (20/15)
-then-
- 14 High Plank Step Ups (45)
- 42 Double Unders
- 14 Rage Balls (20/15)
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Core: 4 Rounds
- 10 Weighted Hanging Knee Raises (20/15)
- 30 DB Side Bends (50/35)
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