Group Dynamic Warmup:
- Jumping Jacks – 30 Reps
- Sumo inchworm push ups – 5-4-3-2-1 Reps
- Seated Hamstring Stretch – 1 Minute per side
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Pre-Game: 3 Rounds (12 Min Cap)
- 200 Meter Run
- 3 Sumo Deadlift High Pulls (ascending weights)
- 3 Quality Wall Balls (at workout weight)
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Workout: Every 4 Minutes x 4 Rounds
ODD Rounds (1 and 3):
- 250 M Row / 200 M Run / 600 M Bike
- 15 Wall Balls (20/14)
-in remaining time complete:
- Max Sumo Deadlift High Pulls (105/75)
EVEN Rounds (2 and 4):
- 250 M Row / 200 M Run / 600 M Bike
- 10 Sumo Deadlift High Pulls (105/75)
-in remaining time complete:
*Two Total Scores:
- Max Sumo DL HP accumulated on rounds 1 and 3
- Max Wall Balls accumulated on rounds 2 and 4
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Cardio Option: Every 4 Minutes x 4 Rounds
ODD Rounds (1 and 3):
- 250 M Row / 200 M Run / 600 M Bike
- 15 Wall Balls (20/14)
-in remaining time complete:
- Max Alternating DB Devils Press (50/35)
EVEN Rounds (2 and 4):
- 250 M Row / 200 M Run / 600 M Bike
- 10 Alternating DB Devils Press (50/35)
-in remaining time complete:
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Core: 4 Rounds
- 30 Bicycle Crunches
- 30 Scissor Kicks
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