Group Dynamic Warmup:
- 2 Minutes of movement
- :20s of lateral hops, up-downs, plank on hands
- PVC Lat/Shoulder Stretch – :30s per side x3
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Pre-Game: 4 Rounds (12 Min Cap)
- Run to the end of the driveway
- 3 Hang Power Snatches (ascending weights)
- :15s Handstand Hold OR Plank on hands
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Workout: AMRAP x 20 Minutes
Complete 2 Rounds of:
- 200 Meter Run
- 7 Hang Power Snatches (105/75)
- 21 Double Unders
-Then-
Complete 2 Rounds of:
- 200 Meter Run
- 7 Handstand Push Ups
- 21 Double Unders
*Once 4 Rounds are completed you will start back from the top
*Each individual round counts as 1 Round
*RX+: 7 HPS (115/85) / CRX: 5 HPS (135/95)
*Handstand Push Up Scaling Options:
- Scale Reps OR Distance with ab-mats
- Plyo Box HSPU (7 Reps)
- Hand Release Push Ups (14 Reps)
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Cardio Option: AMRAP x 20 Minutes
Complete 2 Rounds of:
- 200 Meter Run
- 10 Alt DB Hang Snatches (50/35)
- 21 Double Unders
-Then-
Complete 2 Rounds of:
- 200 Meter Run
- 7 Handstand Push Ups
- 21 Double Unders
*Once 4 Rounds are completed you will start back from the top
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Core: 4 Rounds
- 20 Weighted Reach the Ceilings (25/15)
- 20 Kick the Ceilings
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