Group Dynamic Warmup:
- Jumping Jacks – 30 Reps
- Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
- Samson Stretch – 1 Minute per side
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Pre-Game: 3 Rounds
- 200 Meter Run
- 5 Sumo Deadlift High Pulls (ascending weights)
- :15s Hollow Hold
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Workout: For Time
- 300 Meter Med-ball Run (20/14)
-into-
2 Rounds
- 6 Sumo Deadlift High Pulls (105/75)
- 18 Toes to Bar
-Then-
- 300 Meter Med-ball Run (20/14)
-into-
2 Rounds
- 7 Sumo Deadlift High Pulls (105/75)
- 21 V-Ups
-Then-
- 300 Meter Med-ball Run (20/14)
-into-
2 Rounds
- 8 Sumo Deadlift High Pulls (105/75)
- 24 Weighted Ab-Mat Sit Ups (20/14)
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Cardio Option: For Time
- 300 Meter Med-ball Run (20/14)
-into-
2 Rounds
- 12 Rage Balls (20/15)
- 18 Toes to Bar
-Then-
- 300 Meter Med-ball Run (20/14)
-into-
2 Rounds
- 15 Rage Balls (20/15)
- 21 V-Ups
-Then-
- 300 Meter Med-ball Run (20/14)
-into-
2 Rounds
- 18 Rage Balls (20/15)
- 24 Weighted Ab-Mat Sit Ups (20/14)
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Core: 4 Rounds
- 10 Banded Paloff Presses
- 10 Banded Rotations
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