Warm-up: Group Dynamic
- 2 Minutes of movement
- :20s of Lateral hops, air squats, up-downs
- Pigeon Stretch – 1 Minute per side
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Pre-Game: 4 Rounds
- 1 Minute Row/Bike/Runner/Ski
- 5 Thrusters (ascending weights)
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Workout: 3 Intervals (1 Minute Stations / :15s Transition)
- Station1: Max Thrusters (115/85)
- Station2: Max Lateral Pogo Burpees
- Station3: Max Med-Ball Box Step Overs (20/14)(24”/20”)
- Station4: Max Calorie Row/Bike/Runner/Ski
- Station5: Rest
*3 Total scores:
- Total reps accumulated through all stations for each interval
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Cardio Option: 3 Intervals (1 Minute Stations / :15s Transition)
- Station1: Max DB Thrusters (50/35)
- Station2: Max Lateral Pogo Burpees over DB
- Station3: Max Med-Ball Box Step Overs (20/14)(24”/20”)
- Station4: Max Calorie Row/Bike/Runner/Ski
- Station5: Rest
*Alt every 5 reps on DB Thrusters
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Core: 5 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
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