Group Dynamic Warmup:
- Jumping Jacks – 30 Reps
- Sumo inchworm push ups – 5-4-3-2-1 Reps
- Banded Shoulder Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 min cap)
- Run to the end of the driveway
- 3 Shoulder to Overhead (ascending weights)
- 5 SLOW Knee Raises
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Workout: AMRAP x 20 Minutes
- 13 Med-Ball Box Step Overs (20/14)(24”/20”)
- 9 Toes to Bar
- 5 Shoulder to Overhead (135/95)
*Every 4 Minutes (not including 0:00) complete:
*RX+: 5 Shoulder to Overhead (155/105)
*CRX: 3 Shoulder to Overhead (185/125)
*One score: total # of rounds + reps completed in 20 min
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Cardio Option: AMRAP x 20 Minutes
- 13 Med-Ball Box Step Overs (20/14)(24”/20”)
- 9 Toes to Bar
- 5 DB Shoulder to Overhead (50/35) *5 per side
*Every 4 Minutes (not including 0:00) complete:
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Accessory Work: Bench Press
5 Sets x 3 Reps
- Increase the weight per set
- Build to a tough set of 3
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Core: 4 Rounds
- 20 Weighted Reach the Ceilings (25/15)
- 20 Kick the Ceilings
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