Group Dynamic Warmup:
- Glute Bridge – Hip Thrust Tabata – 2 Minutes
- :20s Glute Bridge Hold – :10s of Hip Thrusts
- Banded Hamstring Stretch – 1 Min per side
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Pre-Game: 4 Rounds
- 200 Meter Row OR 300 Meter Bike
- 5 Deadlifts (ascending weights)
- :15s Hanging Knee Raise Hold
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Workout: For Time
- 250 Meter Row OR 600 M Bike
-Then-
13 – 11 – 9
- Toes to Bar
- Deadlifts (205/135)
-into-
- 500 Meter Row OR 1200 M Bike
-into-
9 – 11 – 13
- Deadlifts (205/135)
- Toes to Bar
-Then-
- 250 Meter Row OR 600 M Bike
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Cardio Option: For Time
- 250 Meter Row OR 600 M Bike
-Then-
13 – 11 – 9
21 – 15 – 9
- Russian KB Swings (24K/16K)
-into-
- 500 Meter Row OR 1200 M Bike
-into-
9 – 15 – 21
- Russian KB Swings (24K/16K)
9 – 11 – 13
-Then-
- 250 Meter Row OR 600 M Bike
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Core: 4 Rounds
- 10 Banded Palloff Presses
- 10 Banded Rotations
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