Workouts posted in advance

Group Dynamic Warmup:

• Jumping Jacks – 30 Reps 
• Sumo inchworm push ups – 5-4-3-2-1 Reps 
• Banded Hamstring Stretch – 1 Min per side 

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Pre-Game: 3 Rounds

• 200 Meter Run
• 5 Deadlifts (ascending weights) 
• :10s Dead Hang 

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Workout: For Time 

4 Rounds 

• 200 Meter DB/KB Farmers Carry (50/35)(24K/16K)
• 32 Double Unders 
• 8 Deadlifts (225/155)

-THEN-

• Buy out: 800 Meter Run 

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Cardio Option: For Time 

4 Rounds 

• 200 Meter DB/KB Farmers Carry (50/35)(24K/16K)
• 32 Double Unders 
• 16 Rage Balls (20/15) 

-THEN-

• Buy out: 800 Meter Run 

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Core: 4 Rounds 

• 30 CrossBody Mountain Climbers 
• :30s Side Plank (per side)