Group Dynamic Warmup:
- Plank – Shoulder Tap Tabata – 2 Minutes
- :20s Plank on Hands – :10s of Shoulder Taps
- PVC Lat/Shoulder Stretch – :30s per side x3
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Pre-Game: 3 Rounds
- 200 Meter Run
- 6 Alt DB Hang Snatches (ascending weights)
- 1 Wall Walk
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Workout: AMRAP + For Time
Part A – AMRAP x 14 Minutes
- 200 Meter Run
- 10 Alt DB Hang Snatch (50/35)
- 2 Wall Walks
-Rest 2 Minutes-
Part B – For Time
*RX+: 10 Alt HDBS (70/50) OR 2 Wall Walk Complex’s (1 WW + 1 WFHSPU)
*CRX: 10 Alt HDBS (70/50) AND 2 Wall Walk Complex’s (1 WW + 1 WFHSPU)
Two Scores:
- Rounds + Reps completed for Part A
- Time for Part B
Wall Walk Scaling Options:
- Scale Reps or Distance on hands
- Plyo Box Wall Walks (4 Reps)
- 1 Inchworm + 2 Push Ups (4 Reps per round)
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Core: 5 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
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