Group Dynamic Warmup:
- Banded Lat Pull Downs – 10 Reps per side
- Banded Shoulder Rotations – 10 Reps per side
- Banded Lat/Samson Stretch – 1 Min per side
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Pre-Game: 4 Rounds (12 Min Cap)
- 150 Meter Row/Ski OR 300 M Bike
- 3 Squat Cleans (ascending weights)
- :10s Chin over Bar Hold
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Workout: For Time
2 Rounds
- 6 Squat Cleans (155/105)
- 12 Pull Ups
- 12 Med-Ball Box Step Overs (20/14)(24”/20”)
-THEN-
- 500 M Row/Ski OR 1200 M Bike
-into-
2 Rounds
- 5 Squat Cleans (155/105)
- 10 Pull Ups
- 10 Med-Ball Box Step Overs (20/14)(24”/20”)
-THEN-
- 500 M Row/Ski OR 1200 M Bike
-into-
2 Rounds
- 4 Squat Cleans (155/105)
- 8 Pull Ups
- 8 Med-Ball Box Step Overs (20/14)(24”/20”)
*Rx+: Either SC’s (185/125) OR BMU (6-5-4)
*CRx: Both SC’s (185/125) AND BMU (6-5-4)
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Cardio Option: For Time
2 Rounds
- 12 Atomic Sit Ups (25/15)
- 12 Pull Ups
- 12 Med-Ball Box Step Overs (20/14)(24”/20”)
-THEN-
- 500 M Row/Ski OR 1200 M Bike
-into-
2 Rounds
- 10 Atomic Sit Ups (25/15)
- 10 Pull Ups
- 10 Med-Ball Box Step Overs (20/14)(24”/20”)
-THEN-
- 500 M Row/Ski OR 1200 M Bike
-into-
2 Rounds
- 8 Atomic Sit Ups (25/15)
- 8 Pull Ups
- 8 Med-Ball Box Step Overs (20/14)(24”/20”)
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Accessory Work: Bench Press (3RM)
4 Sets
- Sets 1 and 2: 3 Reps each at 80% of 3RM
- Sets 3 and 4: 3 Reps each at 85% of 3RM
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Core: 4 Rounds
- 20 Weighted Reach the Ceilings (25/15)
- 20 Kick the Ceilings
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