Group Dynamic Warmup:
- Banded Lat Pull Downs – 10 Reps per side
- Banded Shoulder Rotations – 10 Reps per side
- Banded Lat/Samson Stretch – 1 Minute per side
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Pre-Game: 4 Rounds
- Run to the end of the driveway
- 3 Hang Power Cleans (ascending weights)
- 3 Box Jump Overs (done at workout height)
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Workout: 3 intervals (6 Minutes ON / :90s OFF)
Intv1:
- Buy in: 25 Box Jump Overs (24”/20”)
-in remaining time AMRAP of:
- 5 Hang Power Cleans (135/95)
- 5 Burpees to a target (pull up bar)
Intv 2:
- Buy in: 20 Hang Power Cleans (135/95)
-in remaining time AMRAP of:
- 5 Burpees to a target (pull up bar)
- 10 Box Jump Overs (24”/20”)
Intv 3:
- Buy in: 15 Burpees to a target (pull up bar)
-in remaining time AMRAP of:
- 10 Box Jump Overs (24”/20”)
- 5 Hang Power Cleans (135/95)
*Two Hand touch standard for burpees to target
*3 Total Scores:
- Rounds + Reps completed for each interval
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Cardio Option: 3 intervals (6 Minutes ON / :90s OFF)
Intv1:
- Buy in: 25 Box Jump Overs (24”/20”)
-in remaining time AMRAP of:
- 10 Russian KB Swings (24K/16K)
- 5 Burpees to a target (pull up bar)
Intv 2:
- Buy in: 20 Russian KB Swings (24K/16K)
-in remaining time AMRAP of:
- 5 Burpees to a target (pull up bar)
- 10 Box Jump Overs (24”/20”)
Intv 3:
- Buy in: 15 Burpees to a target (pull up bar)
-in remaining time AMRAP of:
- 10 Box Jump Overs (24”/20”)
- 10 Russian KB Swings (24K/16K)
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Core: 4 Rounds
- 10 Banded Paloff Presses
- 10 Banded Rotations
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