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: 4 Rounds (12 Min Cap)
- 200 M Row / 150 M Run / 300 M Bike
- 3 Deadlifts (ascending weights)
- 1 Wall Walk
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Workout: For Time
- 500 Meter Row / 400 M Run / 1200 M Bike
-into-
2 Rounds
- 4 Wall Walks
- 12 Deadlifts (185/115)
-Then-
- 500 Meter Row / 400 M Run / 1200 M Bike
-into-
2 Rounds
- 3 Wall Walks
- 9 Deadlifts (205/135)
-Then-
- 500 Meter Row / 400 M Run / 1200 M Bike
-into-
2 Rounds
- 2 Wall Walks
- 6 Deadlifts (225/155)
*CRX: Handstand Walks (30ft x2, 20ft x2, 10ft x2)
*HSW must be done in 5 ft unbroken sections
*WALL WALK SCALING OPTIONS:
- Scale reps OR distance
- Plyo box wall walks (6 x2, 5 x2, 4 x2)
- 1 Push Up + 2 DB Rows = 1 Rep (Same reps as RX)
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Cardio Option: For Time
- 500 Meter Row / 400 M Run / 1200 M Bike
-into-
2 Rounds
- 4 Wall Walks
- 24 Rage Balls (20/15)
-Then-
- 500 Meter Row / 400 M Run / 1200 M Bike
-into-
2 Rounds
- 3 Wall Walks
- 18 Rage Balls (20/15)
-Then-
- 500 Meter Row / 400 M Run / 1200 M Bike
-into-
2 Rounds
- 2 Wall Walks
- 12 Rage Balls (20/15)
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Core: 4 Rounds
- 30 Bicycle Crunches
- :30s Side Plank (per side)
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