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 (12 Min Cap)
- Run to the end of the driveway
- 3 Shoulder to Overhead (ascending weights)
- 3 Strict Pull Ups
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Workout: For Time
- 500 Meter Med-Ball Run (20/14)
-into-
11 – 9 – 7
- Shoulder to Overhead (135/95)
- Chest to Bar Pull Ups
-Then-
- 500 Meter Med-Ball Run (20/14)
-into-
3 Rounds
- 9 Shoulder to Overhead (135/95)
- 9 Chest to Bar Pull Ups
*RX+: S2OH (155/105) OR Bar/Ring MU (6-5-4) / (3x 5 Reps)
*CRX: S2OH (155/105) AND Bar/Ring MU (6-5-4) / (3x 5 Reps)
*Chest to Bar Scaling Options:
- Scale Reps
- Regular Kipping PU
- Banded Chest to Bar Pull Ups
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Cardio Option: For Time
- 500 Meter Med-Ball Run (20/14)
-into-
22 – 18 – 14
- DB Shoulder To Overhead (50/35) *half per side
11 – 9 – 7
-Then-
- 500 Meter Med-Ball Run (20/14)
-into-
3 Rounds
- 18 DB Shoulder To Overhead (50/35) *9 per side
- 9 Chest to Bar Pull Ups
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Core: 4 Rounds
- 15 Ab-Wheels
- 30 Bicycle Crunches
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