Warm-up: Group Dynamic
- Banded Lat Pull Downs – 10 Reps per side
- Banded Shoulder Rotations – 10 Reps per side
- Banded Lat/Samson Stretch – 1 Minute per side
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Pre-Game: 4 Rounds
- Run to the end of the driveway
- 3 Power Cleans (ascending weights)
- :10s Dead Hang from pull up bar
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Workout: 2 Intervals (8 Minutes ON / 2 Min OFF)
- Buy In: 300 Meter DB/KB Farmers Carry (50/35)(24K/16K)
-In remaining time ladder of:
2, 4, 6, 8, 10, 12, 14, 16, 18, 20, etc…
- Power Cleans (135/95)
- Strict Pull Ups
*CRX: Reps increase by 1’s – PC (185/115) / Bar/Ring Muscle Ups
*2 Scores:
- Last Full Round completed + partial reps for each interval
- Start back at 2 for interval #2
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Cardio Option: 2 Intervals (8 Minutes ON / 2 Min OFF)
- Buy In: 300 Meter DB/KB Farmers Carry (50/35)(24K/16K)
-In remaining time ladder of:
2, 4, 6, 8, 10, 12, 14, 16, 18, 20, etc…
- Burpee-Rage Balls (20/15)
- Strict Pull Ups
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Core: 4 Rounds
- 30 CrossBody Mountain Climbers
- :30s Side Plank (per side)
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