Group Dynamic Warmup:
- Plank – Shoulder Tap Tabata – 2 Minutes
- :20s Plank on hands – :10s of Shoulder Taps
- Banded Shoulder Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 Min Cap)
- (9/7) Calorie Row/Bike/Runner/Ski
- 3 Shoulder to Overhead (ascending weights)
- :15s Hanging Knee Raise Hold
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Workout: 4 Intervals (3 Minutes ON / 1 Minute OFF)
AMRAP x 3 Minutes
- 7 Toes to Bar
- 5 Shoulder to Overhead (135/95)
- 35 Double Unders
*Pick up where you leave off after rest period
*One score: total # of rounds + reps completed across all 4 intvs
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Cardio Option: 4 Intervals (3 Minutes ON / 1 Minute OFF)
AMRAP x 3 Minutes
- 7 Toes to Bar
- 10 DB Shoulder to Overhead (50/35) *5 per side
- 35 Double Unders
*Pick up where you leave off after rest period
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Core: 4 Rounds
- 10 Banded Pallof Presses
- 10 Banded Rotations
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