Group Dynamic Warmup:
- Glute Bridge – Hip Thrust Tabata – 2 Minutes
- :20s Glute Bridge Hold – :10s of Hip Thrusts
- Banded Hamstring Stretch – 1 min per side
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Pre-Game: 3 Rounds (10 Min Cap)
- 250 Meter Row/Ski OR 600 M Bike
- 5 Deadlifts (ascending weights)
- :15s Handstand Hold OR Plank on hands
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Workout: For Time
1 Round
- 36 Ab-Mat Sit Ups
- 18 Deadlifts (185/125)
- 12 Handstand Push Ups
-Then-
- 500 M Row/Ski OR 1200 M Bike
-into-
2 Rounds
- 18 Ab-Mat Sit Ups
- 9 Deadlifts (185/125)
- 6 Handstand Push Ups
-Then-
- 500 M Row/Ski OR 1200 M Bike
-into-
3 Rounds
- 12 Ab-Mat Sit Ups
- 6 Deadlifts (185/125)
- 4 Handstand Push Ups
*Handstand Push Up Scaling Options:
- Scale Reps or distance with ab-mats
- Plyo Box HSPU (same reps as Rx)
- Hand Release Push Ups (18-9×2-6×3)
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Cardio Option: For Time
1 Round
- 36 Ab-Mat Sit Ups
- 24 Rage Balls (20/15)
- 12 Handstand Push Ups
-Then-
- 500 M Row/Ski OR 1200 M Bike
-into-
2 Rounds
- 18 Ab-Mat Sit Ups
- 12 Rage Balls (20/15)
- 6 Handstand Push Ups
-Then-
- 500 M Row/Ski OR 1200 M Bike
-into-
3 Rounds
- 12 Ab-Mat Sit Ups
- 8 Rage Balls (20/15)
- 4 Handstand Push Ups
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Core: 4 Rounds
- 10 Weighted Hanging Knee Raises (20/15)
- 30 DB Side Bends (50/35)
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