Group Dynamic Warmup:
- 2 Minutes of movement
- :20s of lateral hops, air squats, squat hold
- Pigeon Stretch – 1 Min per side
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Pre-Game: 4 Rounds (12 Min Cap)
- Run to the end of the driveway
- 3 Front Squats (ascending weights)
- 15 Double Unders (30 Singles)
*Front squats are coming from the ground
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Workout: AMRAP x 20 Minutes
- 5 Front Squats (155/105)
- 10 Alt Bodyweight Box Step Ups (24”/20”)
- 30 Double Unders
*Every 4 Minutes (including 0:00) complete:
*CRx: 5 Front Squats (185/115)
*Workout starts on a 200 Meter Run
*One Score: total # of rounds + reps completed in 20 minutes
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Cardio Option: AMRAP x 20 Minutes
- 10 DB/KB Goblet Squats (50/35)(24K/16K)
- 10 Alt Bodyweight Box Step Ups (24”/20”)
- 30 Double Unders
*Every 4 Minutes (including 0:00) complete:
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Core: 4 Rounds
- 10 Banded Pallof Presses
- 10 Banded Rotations
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