- Plate Squat Tabata – 2 Minutes
- :20s bottom of squat hold – :10s of plate squats
- Samson Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 Min Cap)
- Run to the end of the driveway
- 3 Hang Squat Cleans (ascending weights)
- :15s Hanging Knee Raise Hold
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Workout: AMRAP x 21 Minutes
-in remaining time AMRAP of:
- 3 Hang Squat Cleans (135/95)
- 9 Toes to Bar
- 27 Double Unders
*RX+: 3 Hang Squat Cleans (155/105)
*CRX: 3 Hang Squat Cleans (185/115)
*One score: Total # of rounds + reps completed
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Cardio Option: AMRAP x 21 Minutes
-in remaining time AMRAP of:
- 9 Rage Balls (20/15)
- 9 Toes to Bar
- 27 Double Unders
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Accessory Work: Bench Press
*Make sure you have a spotter with you
*Aim for 90% of your 1 Rep Max
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Core: 4 Rounds
- 20 Weighted Reach the ceilings (25/15)
- 20 Kick the ceilings
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