Group Dynamic Warmup:
- Plank – Shoulder Tap Tabata – 2 Minutes
- :20 Plank on hands – :10s of Shoulder Taps
- PVC Lat/Shoulder Stretch – :30s per side x3
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Pre-Game: 3 Rounds (10 Min Cap)
- (9/7) Calorie Row/Ski/Bike
- 5 Push Presses (ascending weights)
- 5 SLOW Knee Raises
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Workout: Ladder + For Time
PART A- Ladder x 14 Minutes
4, 6, 8, 10, 12, 14, 16, 18, 20, etc…
- Calorie Row/Bike/Ski
- Toes to Bar
- Push Presses (115/85)
-Rest 2 Minutes-
PART B- For Time
- 500 Meter Row/Ski OR 1200 M Bike
*Two Scores:
- Last FULL round completed + partial reps for Part A
- Time for Part B
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Cardio Option: Ladder + For Time
PART A- Ladder x 14 Minutes
4, 6, 8, 10, 12, 14, 16, 18, 20, etc…
- Calorie Row/Bike/Ski
- Toes to Bar
- DB Push Press (50×2/35×2)
-Rest 2 Minutes-
PART B- For Time
- 500 Meter Row/Ski OR 1200 M Bike
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Core: 4 Rounds
- 30 Flutter Kicks
- :30s Hollow Hold
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