Group Dynamic Warmup:
- Plank – Push Up Tabata – 2 Minutes
- :20s Plank on hands – :10s of Push Ups
- PVC Lat/Shoulder Stretch – :30s per side x3
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Pre-Game: 4 Rounds
- 250 Meter Row OR 600 Meter Bike
- 3 Power Snatches (ascending weights)
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Workout: For Time
1 Round
- 500 Meter Row OR 1200 M Bike
- 24 Med-Ball Push Press (20/14)
- 12 Power Snatches (115/85)
-Then-
2 Rounds
- 250 Meter Row OR 600 M Bike
- 12 Med-Ball Push Press (20/14)
- 6 Power Snatches (115/85)
-Then-
4 Rounds
- 125 Meter Row OR 300 M Bike
- 6 Med-Ball Push Press (20/14)
- 3 Power Snatches (115/85)
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Cardio Option: For Time
1 Round
- 500 Meter Row OR 1200 M Bike
- 24 Med-Ball Push Press (20/14)
- 24 Alt DB Snatches (50/35)
-Then-
2 Rounds
- 250 Meter Row OR 600 M Bike
- 12 Med-Ball Push Press (20/14)
- 12 Alt DB Snatches (50/35)
-Then-
4 Rounds
- 125 Meter Row OR 300 M Bike
- 6 Med-Ball Push Press (20/14)
- 6 Alt DB Snatches (50/35)
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Core: 4 Rounds
- 30 Bicycle Crunches
- :30s Hollow Hold
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