Group Dynamic Warmup:
- Banded Lat Pull Downs – 10 Reps per side
- Banded Shoulder Rotations – 10 Reps per side
- Banded Lat/Samson Stretch – 1 min per side
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Pre-Game: 4 Rounds (12 Min Cap)
- 150 M Row/Ski / 100 M Runner / 300 M Bike
- 3 Hang Power Cleans (ascending weights)
- 3 Strict Pull Ups
*After round 2 sub in 1 Rope climb for Strict PU
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Workout: 3 intervals (5 Min ON / 2 Min OFF)
Intv1: AMRAP x 5 Minutes
- 11 Box Jumps (24”/20”)
- 7 Hang Power Cleans (115/85)
- 3 Rope Climbs
Intv2: AMRAP x 5 Minutes
- 10 Box Jumps (24”/20”)
- 6 Hang Power Cleans (135/95)
- 2 Rope Climbs
Intv3: AMRAP x 5 Minutes
- 9 Box Jumps (24”/20”)
- 5 Hang Power Cleans (155/105)
- 1 Rope Climb
*CRx: (135/95)(155/105)(185/115) (Same Reps as Rx)
*3 Total Scores: Rounds + Reps for each intv
*Rope Climb Scaling Options:
- Scale reps or distance on rope
- Rope Ascents (6-4-2 Reps)
- Strict Pull Ups (9-6-3 Reps)
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Cardio Option: 3 intervals (5 Min ON / 2 Min OFF)
Intv1: AMRAP x 5 Minutes
- 11 Box Jumps (24”/20”)
- 11 Russian KB Swings (24K/16K)
- 3 Rope Climbs
Intv2: AMRAP x 5 Minutes
- 10 Box Jumps (24”/20”)
- 10 Russian KB Swings (24K/16K)
- 2 Rope Climbs
Intv3: AMRAP x 5 Minutes
- 9 Box Jumps (24”/20”)
- 9 Russian KB Swings (24K/16K)
- 1 Rope Climb
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Core: 4 Rounds
- 15 V-Ups
- 30 Bicycle Crunches
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