Group Dynamic Warmup:
- Glute Bridge – Hip Thrust Tabata – 2 Minutes
- :20s Plank on hands – :10s of Hip Thrusts
- Couch Stretch – 1 Min per side
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Pre-Game: 4 Rounds
- Run to the end of the driveway
- 3 Hang Squat Cleans (ascending weights)
- :15s Hollow Hold
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Workout: For Time
- 500 Meter Run
- 30 Ab-Mat Sit Ups
- 15 Burpees to a target
- 10 Hang Squat Cleans (115/85)
-THEN-
- 500 Meter Run
- 30 Ab-Mat Sit Ups
- 10 Burpees to a target
- 10 Hang Squat Cleans (135/95)
-THEN-
- 500 Meter Run
- 30 Ab-Mat Sit Ups
- 5 Burpees to a target
- 10 Hang Squat Cleans (155/105)
*CRx: (135/95) / (155/105) / (185/125)
*Burpee to target standard is a 2 hand touch
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Cardio Option: For Time
- 500 Meter Run
- 30 Ab-Mat Sit Ups
- 15 Burpees to a target
- 10 DB Hang Squat Cleans (50×2/35×2)
-THEN-
- 500 Meter Run
- 30 Ab-Mat Sit Ups
- 10 Burpees to a target
- 10 DB Hang Squat Cleans (50×2/35×2)
-THEN-
- 500 Meter Run
- 30 Ab-Mat Sit Ups
- 5 Burpees to a target
- 10 DB Hang Squat Cleans (50×2/35×2)
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Accessory Work: Barbell Bicep Curls
*increase the weight per set
*try to keep all sets of 10 unbroken
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Core: 4 Rounds
- 20 Weighted Reach the ceilings (25/15)
- 20 Kick the Ceilings
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