- Jumping Jacks – 30 Reps
- Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
- Banded Hamstring Stretch – 1 Minute per side
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Pre-Game: 3 Rounds w/ Partner
- 200 Meter Run
- 5 Deadlifts (ascending weights)
- :15s Plank on hands
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Workout: Partner AMRAP x 18 Minutes
Partner A:
Partner B: Complete 1 Full Round
- 200 Meter Run
- 5 Deadlifts (185/115)
- 5 Lateral Pogo Burpees
*Once Partner B finishes 1 Full round – partners switch
*One machine but can use 2 bars if using different weights
*Two Scores:
- Total Calories completed in 18 Minutes
- Total Rounds + Reps completed in 18 Minutes
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Cardio Option: Partner AMRAP x 18 Minutes
Partner A:
Partner B: Complete 1 Full Round
- 200 Meter Run
- 10 Russian KB Swings (24K/16K)
- 5 Lateral Pogo Burpees over KB
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Solo Option: For Time
5 Rounds
- 200 Meter Run
- 5 Deadlifts (185/115)
- 5 Lateral Pogo Burpees
-Then-
- Buy Out: (60/45) Calorie Row/Ski OR (50/35) Calorie Bike
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Core: 4 Rounds
- 10 Banded Paloff Presses
- 10 Banded Rotations
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