Warm-up: Group Dynamic
- Plate Squat Tabata – 2 Minutes
- :20s Plate Squat Hold – :10s of Plate Squats
- Couch Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 Min Cap)
- Run to the end of the driveway
- 3 Hang Squat Cleans (ascending weights)
- :15s Hanging Knee Raise Hold
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Workout: For Time
1 Round
- 400 Meter Run
- 16 Toes to Bar
- 16 Hang Squat Cleans (115/85)
-Then-
2 Rounds
- 200 Meter Run
- 8 Toes to Bar
- 8 Hang Squat Cleans (135/95)
-Then-
4 Rounds
- 100 Meter Run (back stairs)
- 4 Toes to Bar
- 4 Hang Squat Cleans (155/105)
*CRX Weights: (155/105) / (185/115) / (205/125)
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Cardio Option: For Time
1 Round
- 400 Meter Run
- 16 Toes to Bar
- 16 DB Hang Squat Cleans (50/35) *8 per side
-Then-
2 Rounds
- 200 Meter Run
- 8 Toes to Bar
- 8 DB Hang Squat Cleans (50/35) *4 per side
-Then-
4 Rounds
- 100 Meter Run (back stairs)
- 4 Toes to Bar
- 4 DB Hang Squat Cleans (50/35) *2 per side
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Core: 4 Rounds
- 30 Bicycle Crunches
- :30s Hollow Hold
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