Group Dynamic Warmup:
- 2 Minutes of movement
- :20s of lateral hops, burpees, plank on hands
- Banded Shoulder Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 Min Cap)
- 150 M Row / 100 M Run / 300 M Bike
- 3 Power Snatches (ascending weights)
- :15s Handstand Hold OR Plank on hands
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Workout: AMRAP x 20 Minutes
Complete 2 Rounds of:
- 250 Meter Row / 200 M Run / 600 M Bike
- 6 Power Snatches (135/85)
- 4 Strict Handstand Push Ups
-Then-
Complete 2 Rounds of:
- 250 Meter Row / 200 M Run / 600 M Bike
- 12 Alt DB Snatches (50/35)
- 4 Strict Handstand Push Ups
*Once 4 rounds are complete start back from the top
*One score: total # of rounds + reps completed in 20 mins
*Strict Handstand Push Up Scaling Options:
- Scale Reps or Distance with ab-mats (NO KIPPING)
- Plyo Box HSPU (Same reps as Rx)
- Hand Release Push Ups (8 Reps per round)
- Med-Ball Push Press (12 Reps per round)
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Cardio Option: AMRAP x 20 Minutes
Complete 2 Rounds of:
- 250 Meter Row / 200 M Run / 600 M Bike
- 12 Rage Balls (20/15)
- 4 Strict Handstand Push Ups
-Then-
Complete 2 Rounds of:
- 250 Meter Row / 200 M Run / 600 M Bike
- 12 Alt DB Snatches (50/35)
- 4 Strict Handstand Push Ups
*Once 4 rounds are complete start back from the top
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Core: 4 Rounds
- 30 Flutter Kicks
- 30 Scissor Kicks
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