Group Dynamic Warmup:
- 2 Minutes of movement
- :20s of lateral hops, air squats, squat hold
- PVC Lat/Shoulder Stretch – :30s per side x3
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Pre-Game: 4 Rounds (12 Min Cap)
- Run to the end of the driveway
- 3 Squat Cleans (ascending weights)
- 3 Strict Pull Ups
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Workout: For Time
-Then-
2 Rounds
- 11 Pull Ups
- 7 Squat Cleans (135/95)
-into-
2 Rounds
- 9 Pull Ups
- 5 Squat Cleans (155/105)
-into-
2 Rounds
- 7 Pull Ups
- 3 Squat Cleans (185/115)
-Then-
*RX+: Chest 2 Bar PU OR (155/105)(185/115)(205/125)
*CRX: Chest 2 Bar PU AND (155/105)(185/115)(205/125)
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Cardio Option: For Time
-Then-
2 Rounds
- 11 Pull Ups
- 11 Atomic Sit Ups (25/15)
-into-
2 Rounds
- 9 Pull Ups
- 9 Atomic Sit Ups (25/15)
-into-
2 Rounds
- 7 Pull Ups
- 7 Atomic Sit Ups (25/15)
-Then-
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Strength: Pause Bench Press
4 Sets x 1 Rep
- Sets 1 and 2: 1 Rep each at 90% of 1RM
- Sets 3 and 4: 1 Rep each at 95% of 1RM
*:03s pause at chest on every rep
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Core: 4 Rounds
- 20 Weighted Reach the ceilings (25/15)
- 20 Kick the ceilings
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