Warm-up: Group Dynamic
- Glute Bridge / Hip Thrust Tabata – 2 Minutes
- :20s Glute Bridge Hold – :10s of Hip Thrusts
- Couch Stretch – 1 Minute per side
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Pre-Game: 4 Rounds
- Run to the end of the driveway
- 3 Squat Cleans (ascending weights)
- :15s Med-Ball Wall Sit
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Workout: Every 5 Minutes x 4 Rounds
- 300 Meter Med-Ball Run (20/14)
- 12 Med-Ball Box Step Up and Overs (24”/20”)(20/14)
-In remaining time complete max reps of:
*RX+: (185/115) / CRX: (205/125)
*One score – total # of squat cleans accumulated
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Cardio Option: Every 5 Minutes x 4 Rounds
- 300 Meter Med-Ball Run (20/14)
- 12 Med-Ball Box Step Up and Overs (24”/20”)(20/14)
-In remaining time complete max reps of:
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Accessory Work: Bench Press
4 Sets
- 5 Barbell Bench Press
- 10 Double DB Bench Press
*Increase the weight on the barbell each set
*Your choice on the DB weight
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Core: 4 Rounds
- 20 Weighted Reach the ceilings (25/15)
- 20 Kick the ceilings
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