Group Dynamic Warmup:
- Banded Lat Pull Downs – 10 Reps per side
- Banded Shoulder Rotations – 10 Reps per side
- Banded Lat/Samson Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 Min Cap)
- 150 Meter Row / 150 M Run / 300 M Bike
- 3 Front Squats (ascending weights)
- 3 Strict Pull Ups
*Front squats come from the floor
*Run outside is to the end of the driveway
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Workout: For Time
- 15 Front Squats (95/65)
- 15 Pull Ups
- 45 Ab-Mat Sit Ups
-Then-
- 500 Meter Row / 400 M Run / 1200 M Bike
-into-
- 15 Front Squats (115/85)
- 15 Pull Ups
- 30 Ab-Mat Sit Ups
-Then-
- 500 Meter Row / 400 M Run / 1200 M Bike
-into-
- 15 Front Squats (135/95)
- 15 Pull Ups
- 15 Ab-Mat Sit Ups
*RX+: (115/85)(135/95)(155/105) OR Bar/Ring MU (7-7-7 Reps)
*CRX: (115/85)(135/95)(155/105) AND Bar/Ring MU (7-7-7 Reps)
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Cardio Option: For Time
- 25 DB/KB Goblet Squats (24K/16K)(50/35)
- 15 Pull Ups
- 45 Ab-Mat Sit Ups
-Then-
- 500 Meter Row / 400 M Run / 1200 M Bike
-into-
- 25 DB/KB Goblet Squats (24K/16K)(50/35)
- 15 Pull Ups
- 30 Ab-Mat Sit Ups
-Then-
- 500 Meter Row / 400 M Run / 1200 M Bike
-into-
- 25 DB/KB Goblet Squats (24K/16K)(50/35)
- 15 Pull Ups
- 15 Ab-Mat Sit Ups
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Core: 4 Rounds
- 15 AB-Wheels
- 10 Weighted Hanging Knee Raises (20/15)
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