Warm-up: Group Dynamic
- Plank – Shoulder Tap Tabata – 2 Minutes
- :20s Plank on hands – :10s of Shoulder Taps
- Banded Lat/Samson Stretch – 1 Minute per side
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Pre-Game: 4 Rounds
- 30 Double Unders (60 Singles OR 1 Min of DU practice)
- 3 Power Cleans (ascending weights)
- :15s Hanging Knee Raise Hold
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Workout: For Time
4 Rounds
- 45 Double Unders
- 9 Toes to Bar
- Power Cleans (ascending weights/descending reps)
*Rest 1 minute at the completion of each round*
Rd1: 9 PC (115/85) / Rd2: 7 PC (135/95)
Rd4: 5 PC (155/105) / Rd4: 3 PC (185/115)
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Cardio Option: For Time
4 Rounds
- 45 Double Unders
- 9 Toes to Bar
- 15 Russian KB Swings (24K/16K)
*Rest 1 minute at the completion of each round*
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Core: 4 Rounds
- 10 Banded Paloff Presses
- 10 Banded Rotations
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