Group Dynamic Warmup:
- 2 Minutes of movement
- :20s Lateral Hops, Air Squats, Squat Hold
- Pigeon Stretch – 1 Minute per side
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Pre-Game: 3 Rounds w/ a Partner (10 MIN CAP)
- 200 Meter Run
- 3 Thrusters (ascending weights)
- 6 Alt Front Rack lunges (ascending weights)
- 3 Strict Pull Ups
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Workout: For Time w/ a Partner (35 Min Cap)
- Buy in: 500 Meter Run (together)
-then-
2 Rounds
- 50 Thrusters (95/65)
- 25 Box Jump Overs (24”/20”)
- 50 Alternating Front Rack Lunges (95/65)
- 25 Box Jump Overs (24”/20”)
- 50 Pull Ups
-then-
- Buy out: 500 Meter Run (together)
*ONE ATHLETE WORKING AT A TIME (MUST GO IN ORDER)
*Partners can split reps as desired BUT MUST split evenly
*25 Thrusters EACH / 25 FRL EACH / 25 Pull Ups EACH (per round)
*One box but can each have their own barbell/pull up bar
*CRX: Barbell (115/85) / 25 Bar Muscle Ups (per round)
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Cardio Option: For Time w/ a Partner (35 Min Cap)
- Buy in: 500 Meter Run (together)
-then-
2 Rounds
- 60 DB Thrusters (50/35)
- 25 Box Jump Overs (24”/20”)
- 60 Alternating DB Lunges (50/35)
- 25 Box Jump Overs (24”/20”)
- 50 Pull Ups
-then-
- Buy out: 500 Meter Run (together)
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Core: 4 Rounds
- 30 Mountain Climbers
- 30 DB Side Bends (50/35)
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