Warm-up: Group Dynamic
- Plank – Shoulder Tap Tabata – 2 Minutes
- :20s Plank on hands – :10s Shoulder Tap Tabata
- Banded Lat/Samson Stretch – 1 Minute per side
——————————————————————————————————–
Pre-Game: 4 Rounds (12 Min Cap)
- Run to the end of the driveway
- 3 Power Cleans (ascending weights)
- 3 Box Jump Overs (24”/20”)
——————————————————————————————————–
Workout: Ladder x 21 Minutes
-in remaining time ladder of:
3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc…
- Power Cleans (155/105)
- Box Jump Overs (24”/20”)
- Calorie Row/Ski/Bike
*Score is last FULL round completed + partial reps
——————————————————————————————————–
Cardio Option: Ladder x 21 Minutes
-in remaining time ladder of:
3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc…
- Russian KB Swings (24K/16K)
- Box Jump Overs (24”/20”)
- Calorie Row/Ski/Bike
——————————————————————————————————–
Accessory Work: Pause Bench Press
5 Sets x 3 Reps
- Build to a tough set of 3 over 5 sets
- :03s pause at the chest on every rep
——————————————————————————————————–
Core: 4 Rounds
- 20 Weighted Reach the Ceilings (25/15)
- 20 Kick the Ceilings
There are currently no active social stickers.