Group Dynamic Warmup:
- Plank – Shoulder Tap Tabata – 2 Minutes
- :20s Plank on hands – :10s of Shoulder Taps
- Samson Stretch – 1 Minute per side
——————————————————————————————————–
Pre-Game: 3 Rounds
- 200 Meter Run
- 5 Hang Power Snatches (ascending weights)
- 3 Box Jumps (at workout height)
——————————————————————————————————–
Workout: For Time
-into-
2 Rounds
- 11 Box Jumps (24”/20”)
- 9 Hang Power Snatches (105/75)
-Then-
-into-
2 Rounds
- 9 Box Jump Overs (24”/20”)
- 7 Hang Power Snatches (105/75)
-Then-
-into-
2 Rounds
- 7 Burpee-Box Jump Overs (24”/20”)
- 5 Hang Power Snatches (105/75)
——————————————————————————————————–
Cardio Option: For Time
-into-
2 Rounds
- 11 Box Jumps (24”/20”)
- 14 Alt DB Hang Snatches (50/35)
-Then-
-into-
2 Rounds
- 9 Box Jump Overs (24”/20”)
- 12 Alt DB Hang Snatches (50/35)
-Then-
-into-
2 Rounds
- 7 Burpee-Box Jump Overs (24”/20”)
- 10 Alt DB Hang Snatches (50/35)
——————————————————————————————————–
Core: 4 Rounds
- 15 V-Ups
- :30s Side Plank (per side)
There are currently no active social stickers.