Group Dynamic Warmup:
- Med-Ball Squat Tabata – 2 Minutes
- :20s MB Squat Hold – :10s of MB Squats
- Banded Lat/Samson Stretch – 1 Minute per side
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Pre-Game: 3 Rounds (10 Min Cap)
- 250 Meter Row/Ski OR 600 Meter Bike
- 3 Hang Power Cleans (ascending weights)
- 5 Wall Balls (Quality reps @ workout weight)
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Workout: 3 intervals (6 Minutes ON / 2 Min OFF)
Buy in: Full ladder of
14 – 10 – 6
7 – 5 – 3
- Hang Power Cleans (115/85)
-in remaining time complete:
- Max Calorie Row/Ski OR Bike
*CRX: Hang Power Cleans (155/105) (same reps)
*3 Separate scores: total cals completed per interval
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Cardio Option: 3 intervals (6 Minutes ON / 2 Min OFF)
Buy in: Full ladder of
14 – 10 – 6
7 – 5 – 3
- Burpee-Rage Balls (20/15)
-in remaining time complete:
- Max Calorie Row/Ski OR Bike
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Core: 4 Rounds
- 30 Bicycle Crunches
- :30s Hollow Hold
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