Warm-up: Group Dynamic
- Plate Squat Tabata – 2 Minutes
- :20s Bottom of squat hold w/ plate – :10s of Plate Squats
- Pigeon Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 Min cap)
- (9/7) Calorie Row OR Bike
- 5 Front Squats (ascending weights)
- :15s Hollow Hold
*Front Squats are from the floor
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Workout: Every 3:30 Minutes x 6 Rounds
- (15/12) Calorie Row OR (12/9) Calorie Bike
- 9 Front Squats (115/85)
-In remaining time complete:
- Odd Rounds: Max Toes to Bar
- Even Rounds: Max Ab-Mat Sit Ups
*CRX: 9 Front Squats (155/105)
*Two Scores:
- One for all 3 rounds of TTB added together
- One for all 3 rounds of ABSU added together
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Cardio Option: Every 3:30 Minutes x 6 Rounds
- (15/12) Calorie Row OR (12/9) Calorie Bike
- 18 DB/KB Goblet Squats (24K/16K)
-In remaining time complete:
- Odd Rounds: Max Toes to Bar
- Even Rounds: Max Ab-Mat Sit Ups
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Accessory Work: Bench Press
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Core: 4 Rounds
- 20 Weighted Reach the ceilings (25/15)
- 20 Kick the ceilings
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