Group Dynamic Warmup:
- Glute Bridge – Hip Thrust Tabata – 2 Minutes
- :20s Glute Bridge – :10s Hip Thrust Tabata – 2 Minutes
- Seated Hamstring Stretch – 1 Min per side
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Pre-Game: 3 Rounds
- 200 Meter Run
- 5 Deadlifts (ascending weights)
- :15s Hollow Hold
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Workout: Every 4:30 Minutes x 4 Rounds
Odd Rounds (1 and 3):
-in remaining time complete:
Even Rounds (2 and 4):
-in remaining time complete:
*Two Scores:
- Total # of Deadlifts accumulated
- Total # of Wall Balls accumulated
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Cardio Option: Every 4:30 Minutes x 4 Rounds
Odd Rounds (1 and 3):
-in remaining time complete:
Even Rounds (2 and 4):
-in remaining time complete:
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Core: 4 Rounds
- 30 Flutter Kicks
- 30 Scissor Kicks
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