Group Dynamic Warmup:
- Jumping Jacks – 30 Reps
- Sumo inchworm push ups – 5-4-3-2-1 Reps
- PVC Lat/Shoulder Stretch – :30s per side x3
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Pre-Game: 3 Rounds w/ Partner
- (9/6) Calorie Row/Bike/Runner/Ski
- 5 Strict Presses (ascending weights)
- :15s Hollow Hold
*One partner starts on machine / one on the hollow hold
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Workout: Partner AMRAP x 20 Minutes
Partner A: 1 Round Of
- 20 Ab-Mat Sit Ups
- 10 Burpees Over Bar
- 5 Strict Presses (105/65)
Partner B:
- Max Calorie Row/Bike/Runner/Ski
*Partners switch once Partner A completes 1 full round
*Must use the same cardio machine
*Two Scores:
- Rounds + partial reps completed between both partners
- Total Calories completed between both partners
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Cardio Option: Partner AMRAP x 20 Minutes
Partner A: 1 Round Of
- 20 Ab-Mat Sit Ups
- 10 Burpees Over DB
- 5 DB Strict Presses (50×2/35×2)
Partner B:
- Max Calorie Row/Bike/Runner/Ski
*Partners switch once Partner A completes 1 full round
*Must use the same cardio machine
*Two Scores:
- Rounds + partial reps completed between both partners
- Total Calories completed between both partners
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Core: 4 Rounds
- 30 Flutter Kicks
- 30 Scissor Kicks
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