Warm-up: Group Dynamic
- 2 Minutes of movement
- :20s of high knees, butt kicks, lateral hops
- Pigeon Stretch – 1 Minute per side
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Pre-Game: 4 Rounds
- 150 Meter Row / 100 Meter Run / 300 Meter Bike
- 3 Power Cleans (ascending weights)
- 5 Jump Squats
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Workout: For Time
3 Cycles
9 – 7 – 5
9 – 9 – 9
- Box Jump Overs (24”/20”)
- Weighted Ab-Mat Sit Ups (20/14)
Between Cycles complete:
- 500 Meter Row / 400 Meter Run / 1200 Meter Bike
*CRX: 5 – 4 – 3 Power Cleans (205/135)
*WORKOUT FLOW:
9 PC – 9 BJO – 9 WSU / 7 – 9 – 9 / 5 – 9 – 9
- 500 Meter Row / 400 Meter Run / 1200 Meter Bike
9 PC – 9 BJO – 9 WSU / 7 – 9 – 9 / 5 – 9 – 9
- 500 Meter Row / 400 Meter Run / 1200 Meter Bike
9 PC – 9 BJO – 9 WSU / 7 – 9 – 9 / 5 – 9 – 9
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Cardio Option: For Time
3 Cycles
18 – 14 – 10
- Russian KB Swings (24K/16K)
9 – 9 – 9
- Box Jump Overs (24”/20”)
- Weighted Ab-Mat Sit Ups (20/14)
Between Cycles complete:
- 500 Meter Row / 400 Meter Run / 1200 Meter Bike
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Core: 4 Rounds
- 30 Flutter Kicks
- :30s 6 inch hold
