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: 4 Rounds (12 Min Cap)
- 200 Meter Run
- 3 Squat Cleans (ascending weights)
- 3 Push Ups + 3 Strict Pull Ups
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Workout: Every 4 Minutes x 4 Rounds
Odd Rounds (1 and 3)
- 300 Meter Run
- 5 Burpee-Pull Ups
-In remaining time complete:
- Max Squat Cleans (135/95)
Even Rounds (2 and 4)
- 300 Meter Run
- 5 Squat Cleans (135/95)
-In remaining time complete:
*CRX: 3 Burpee-Bar MU / Squat Cleans (185/115)
*Scale burpee-pull ups to a flag
*Two scores:
- Total # of Squat Cleans completed
- Total # of Burpee-Pull ups completed
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Cardio Option: Every 4 Minutes x 4 Rounds
Odd Rounds (1 and 3)
- 300 Meter Run
- 5 Burpee-Pull Ups
-In remaining time complete:
- Max Med-Ball Squat Cleans (20/14)
Even Rounds (2 and 4)
- 300 Meter Run
- 10 Med-Ball Squat Cleans (20/14)
-In remaining time complete:
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Core: 4 Rounds
- 15 Long Sit Ups
- 30 Flutter Kicks
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