Group Dynamic Warmup:
- Plank – Shoulder Tap Tabata – 2 Minutes
- :20s Plank on hands – :10s of Shoulder Taps
- PVC Lat/Shoulder Stretch – :30s per side x3
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Pre-Game: 3 Rounds
- 250 Meter Row/Ski OR 600 M Bike
- 3 Hang Power Snatches (ascending weights)
- :15s Handstand Hold OR Plank on hands
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Workout: AMRAP x 20 Minutes
- 20 Double Unders
- Hang Power Snatches (Barbell/DB)
- 5 Handstand Push Ups
*Every 4 Minutes (NOT including 0:00) complete:
- 250 Meter Row/Ski OR 600 M Bike
Weights / Reps:
- 5 Hang Power Snatches (105/75)
- 10 Alt DB Hang Snatches (50/35)
*Odd rounds will be completed with the barbell
*Even rounds will be completed with DB
*Handstand Push Up Scaling Options:
- Scale reps or distance with ab-mats
- Hand Release Push Ups (10 Reps per round)
- Med-Ball Push Press (10 Reps per round)
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Cardio Option: AMRAP x 20 Minutes
- 20 Double Unders
- Rage Balls / DB Hang Snatches
- 5 Handstand Push Ups
*Every 4 Minutes (NOT including 0:00) complete:
- 250 Meter Row/Ski OR 600 M Bike
Weights / Reps:
- 10 Rage Balls (20/15)
- 10 Alt DB Hang Snatches (50/35)
*Odd rounds will be completed with the rage balls
*Even rounds will be completed with DB
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Core: 4 Rounds
- 30 Mountain Climbers
- :30s Side Plank (per side)
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