Group Dynamic Warmup:
- Banded Lat Pull Downs – 10 Reps per side
- Banded Shoulder Rotations – 10 Reps per side
- Banded Hamstring Stretch – 1 Min per side
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Pre-Game: 4 Rounds (12 Min Cap)
- Run to the end of the driveway (150 M Runner)
- 5 Deadlifts (ascending weights)
- 3 Strict Pull Ups
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Workout: For Time
-into-
9 – 7 – 5
- Chest to Bar Pull Ups
- Deadlifts (225/155)
-Then-
-into-
7 – 5 – 3
- Chest to Bar Pull Ups
- Deadlifts (225/155)
-Then-
-into-
5 – 3 – 1
- Chest to Bar Pull Ups
- Deadlifts (225/155)
*Chest To Bar Scaling Options:
- Scale to regular kipping
- Banded chest to bar pull ups
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Cardio Option: For Time
-into-
9 – 7 – 5
18 – 14 – 10
- Russian KB Swings (24K/16K)
-Then-
-into-
7 – 5 – 3
14 – 10 – 6
- Russian KB Swings (24K/16K)
-Then-
-into-
5 – 3 – 1
10 – 6 – 2
- Russian KB Swings (24K/16K)
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Core: 4 Rounds
- 30 Bicycle Crunches
- :30s 6-inch Hold
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