Group Dynamic Warmup:
- Glute Bridge – Hip Thrust Tabata – 2 Minutes
- :20s Glute Bridge Hold – :10s of Hip Thrusts
- Banded Hamstring Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 Min Cap)
- 1 Minute Row OR Bike
- 5 Deadlifts (ascending weights)
- :15s Handstand Hold OR Plank on hands
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Workout: For Time
- (45/30) Calorie Row OR (30/21) Cal Bike
-into-
9 – 7 – 5
- Strict Handstand Push Ups
- Deadlifts (225/155)
-Then-
- (45/30) Calorie Row OR (30/21) Cal Bike
-into-
7 – 5 – 3
- Strict Handstand Push Ups
- Deadlifts (225/155)
-Then-
- (45/30) Calorie Row OR (30/21) Cal Bike
-into-
5 – 3 – 1
- Strict Handstand Push Ups
- Deadlifts (225/155)
*Strict Handstand Push Up Scaling Options:
- Scale reps or distance with ab mats
- Plyo Box HSPU (same reps)
- Hand Release Push Ups (18-14-10, 14-10-6, 10-6-2)
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Cardio Option: For Time
- (45/30) Calorie Row OR (30/21) Cal Bike
-into-
9 – 7 – 5
- Strict Handstand Push Ups
18 – 14 – 10
-Then-
- (45/30) Calorie Row OR (30/21) Cal Bike
-into-
7 – 5 – 3
- Strict Handstand Push Ups
14 – 10 – 6
-Then-
- (45/30) Calorie Row OR (30/21) Cal Bike
-into-
5 – 3 – 1
- Strict Handstand Push Ups
10 – 6 – 2
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Strength: Pause Bench Press
- Establish a new 1 Rep Max
*:03s pause at chest
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Core: 4 Rounds
- 20 Weighted Reach the ceilings (25/15)
- 20 Kick the ceilings
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