Warm-up: Group Dynamic
- 2 Minutes of movement
- :20s lateral hops, up-downs, plank on hands
- Banded Shoulder Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 Min Cap)
- 250 Meter Row/Ski / 200 M Run / 600 M Bike
- 3 Hang Power Snatches (ascending weights)
- :15s Handstand hold OR Plank on hands
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Workout: For Time
10 – 8 – 6 – 4 – 2
- Alt DB Overhead Lunges (50/35) *half per side
- Handstand Push Ups
5 – 4 – 3 – 2 – 1
- Hang Power Snatches (115/85)
-Then-
- 1000 M Row/Ski / 800 M Run / 2400 Meter Bike
-Then-
2 – 4 – 6 – 8 – 10
- Alt DB Overhead Lunges (50/35) *half per side
- Handstand Push Ups
1 – 2 – 3 – 4 – 5
- Hang Power Snatches (115/85)
*Handstand push up scaling options:
- Scale reps or distance with ab-mats
- Plyo Box HSPU (same reps)
- Hand Release push ups (20 – 16 – 12 – 8 – 4)
- Med-Ball Push Press (20 – 16 – 12 – 8 – 4)
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Cardio Option: For Time
10 – 8 – 6 – 4 – 2
- Alt DB Overhead Lunges (50/35) *half per side
- Handstand Push Ups
- DB Hang Power Snatches (50/35) *half per side
-Then-
- 1000 M Row/Ski / 800 M Run / 2400 Meter Bike
-Then-
2 – 4 – 6 – 8 – 10
- Alt DB Overhead Lunges (50/35) *half per side
- Handstand Push Ups
- DB Hang Power Snatches (50/35) *half per side
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Core: 4 Rounds
- 10 Weighted Hanging Knee Raises (20/15)
- 30 DB Side Bends (50/35)
There are currently no active social stickers.