Group Dynamic Warmup:
- 2 Minutes of movement
- :20s of lateral hops, burpees, plank on hands
- Banded Lat/Samson Stretch – 1 Min per side
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Pre-Game: 4 Rounds (12 Min Cap)
- 150 Meter Row/Ski OR 300 M Bike
- 3 Hang Power Cleans (ascending weights)
- 1 Wall Walk
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Workout: For Time
- 250 Meter Row/Ski OR 600 Meter Bike
-into-
2 Rounds
- 12 Hang Power Cleans (115/85)
- 4 Wall Walks
-THEN-
- 500 Meter Row/Ski OR 1200 Meter Bike
-into-
2 Rounds
- 9 Hang Power Cleans (135/95)
- 3 Wall Walks
-THEN-
- 1000 Meter Row/Ski OR 2400 Meter Bike
-into-
2 Rounds
- 6 Hang Power Cleans (155/105)
- 2 Wall Walks
*CRX: (135/95)(155/105)(185/115) *Same Reps as Rx
*Wall Walk Scaling Options:
- Scale Reps or distance
- Plyo Box Wall Walks (8-6-4 Reps)
- High Plank Plate Step Ups w/ 45 (16-12-8 Reps)
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Cardio Option: For Time
- 250 Meter Row/Ski OR 600 Meter Bike
-into-
2 Rounds
- 20 Russian KB Swings (24K/16K)
- 4 Wall Walks
-THEN-
- 500 Meter Row/Ski OR 1200 Meter Bike
-into-
2 Rounds
- 15 Russian KB Swings (24K/16K)
- 3 Wall Walks
-THEN-
- 1000 Meter Row/Ski OR 2400 Meter Bike
-into-
2 Rounds
- 10 Russian KB Swings (24K/16K)
- 2 Wall Walks
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Core: 4 Rounds
- 30 Flutter Kicks
- :30s Hollow Hold
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