Warm-up: Group Dynamic
- Plank-Shoulder Tap Tabata – 2 Minutes
- :20s Plank on Hands – :10s of Shoulder Taps
- Banded Lat/Samson Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 Min Cap)
- (9/7) Calorie Row OR Bike
- 5 Shoulder to Overhead (ascending weights)
- 5 Jump Squats
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Workout: For Time
- Buy In: 50 Med-Ball Switches (20/14)
-Then-
4 Rounds
- (15/12) Calorie Row OR (12/9) Calorie Bike
- 12 Burpees Over Bar
- 9 Shoulder to Overhead (135/95)
-Then-
- Buy Out: 50 Med-Ball Switches (20/14)
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Cardio Option: For Time
- Buy In: 50 Med-Ball Switches (20/14)
-Then-
4 Rounds
- (15/12) Calorie Row OR (12/9) Calorie Bike
- 12 Burpees Over Bar
- 15 Med-Ball Push Press (20/14)
-Then-
- Buy Out: 50 Med-Ball Switches (20/14)
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Core: 4 Rounds
- 30 Russian Twists (25/15)
- 30 Flutter Kicks
