Group Dynamic Warmup:
- Plank – Shoulder Tap Tabata – 2 Minutes
- :20s Plank on hands – :10s of Shoulder Taps
- Banded Shoulder Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 Min Cap)
- Run to the end of the driveway
- 3 Power Cleans (ascending weights)
- :15s Handstand Hold OR Plank on hands
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Workout: For Time
-into-
2 – 4 – 6 – 8 – 10
- Handstand Push Ups
- Power Cleans (115/85)
-Then-
-into-
10 – 8 – 6 – 4 – 2
- Power Cleans (115/85)
- Handstand Push Ups
*RX+: Barbell Weight (135/95)
*CRX: Barbell Weight (155/105) / Strict Handstand Push Ups
*Handstand Push Up Scaling Options:
- Scale Reps OR Distance with ab-mats
- Plyo Box HSPU (same reps)
- Hand Release Push Ups (Reps x2)
- DB Strict Press (same reps but per side)
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Cardio Option: For Time
-into-
2 – 4 – 6 – 8 – 10
4 – 8 – 12 – 16 – 20
-Then-
-into-
20 – 16 – 12 – 8 – 4
10 – 8 – 6 – 4 – 2
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Core: 4 Rounds
- 30 Flutter Kicks
- :30s 6-inch hold
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