Warm-up: Group Dynamic
- Banded Lat Pull Downs – 10 Reps per side
- Banded Shoulder Rotations – 10 Reps per side
- Banded Lat/Samson Stretch – 1 Minute per side
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Pre-Game: 3 Rounds
- 250 Meter Row OR 600 Meter Bike
- 5 Sumo Deadlift High Pulls (ascending weights)
- :10s Dead Hang from pull up bar
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Workout: For Time
- 400 Meter DB/KB Farmers Carry (50/35)(24K/16K)
-into-
12 – 9 – 6
- Pull Ups
- Sumo Deadlift High Pulls (105/75)
-Then-
- 500 Meter Row OR 1200 Meter Bike
-Then-
6 – 9 – 12
- Pull Ups
- Sumo Deadlift High Pulls (105/75)
-into-
- 400 Meter DB/KB Farmers Carry (50/35)(24K/16K)
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Cardio Option: For Time
- 400 Meter DB/KB Farmers Carry (50/35)(24K/16K)
-into-
12 – 9 – 6
- Pull Ups
- Rage Balls (20/15) x2
-Then-
- 500 Meter Row OR 1200 Meter Bike
-Then-
6 – 9 – 12
- Pull Ups
- Rage Balls (20/15) x2
-into-
- 400 Meter DB/KB Farmers Carry (50/35)(24K/16K)
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Core: 4 Rounds
- 30 Mountain Climbers
- :30s Side Plank (per side)
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