Group Dynamic Warmup:
- Plank – Push Up Tabata – 2 Minutes
- :20s Plank on hands – :10s of Push Ups
- Rig Assisted Pec Stretch – 1 Minute per side
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Strength: Bench Press (17 Minutes)
- Establish a new 1 Rep Max
*Pick a target goal and build to it
*Partner up with someone and spot each other
*Don’t be too aggressive on your jumps
*Prioritize rest between sets – You have 17 Minutes!
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Workout: 3 intervals (5 Minutes On / :90s OFF)
9 – 6 – 3
- Hang Power Snatches (95/65)
- Handstand Push Ups
-in remaining time complete:
- Max Calorie Row/Bike/Runner/Ski
3 Scores:
- Total # of calories completed for each interval
*Handstand Push Up Scaling Options:
- Scale Reps or distance with ab-mats
- Plyo Box HSPU (same reps)
- Med-Ball Push Press (12 – 9 – 6 Reps)
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Cardio Option: 3 intervals (5 Minutes On / :90s OFF)
12 – 9 – 6
- American KB Swings (24K/16K)
9 – 6 – 3
-in remaining time complete:
- Max Calorie Row/Bike/Runner/Ski
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Core: 5 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
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