- Plate Squat Tabata – 2 Minutes
- :20s Bottom of squat hold – :10s of Plate Squats
- Banded Lat/Samson Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 Min Cap)
- 200 M Run / 250 Meter Row / 600 Meter Bike
- 5 Front Squats (ascending weights)
- :10s Chin over Bar Hold
*Front Squats come from the floor
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Workout: For Time
- 300 M Run / 350 M Row / 900 M Bike
-Then-
2 Rounds
- 9 Burpee-Pull Ups
- 5 Front Squats (155/105)
-into-
- 300 M Run / 350 M Row / 900 M Bike
-Then-
2 Rounds
- 7 Burpee-Pull Ups
- 7 Front Squats (135/95)
-into-
- 300 M Run / 350 M Row / 900 M Bike
-Then-
2 Rounds
- 5 Burpee-Pull Ups
- 9 Front Squats (115/85)
*RX+ (either or) / CRX (Both):
- Weights (185/115)(155/105)(135/95) (5 – 7 – 9)
- Burpee Bar Muscle Ups (7 – 5 – 3)
*Burpee Pull Up Scaling Options:
- Use a flag for a lower pull up bar option
- Break into two movements (burpees first, banded pull ups second)
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Cardio Option: For Time
- 300 M Run / 350 M Row / 900 M Bike
-Then-
2 Rounds
- 9 Burpee-Pull Ups
- 9 KB/DB Goblet Squats (24K/16K)(50/35)
-into-
- 300 M Run / 350 M Row / 900 M Bike
-Then-
2 Rounds
- 7 Burpee-Pull Ups
- 11 KB/DB Goblet Squats (24K/16K)(50/35)
-into-
- 300 M Run / 350 M Row / 900 M Bike
-Then-
2 Rounds
- 5 Burpee-Pull Ups
- 13 KB/DB Goblet Squats (24K/16K)(50/35)
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Accessory Work: Bench Press
4 Sets x 5 Reps
- Sets 1 and 2: 5 Reps each at 60% of 3RM
- Sets 3 and 4: 5 Reps each at 70% of 3RM
*All percentages based on last weeks 3 Rep Max
*If you don’t know your 3RM, use 90% of 1RM as your 3RM
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Core: 4 Rounds
- 20 Weighted Reach the ceilings (25/15)
- 20 Kick the ceilings
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