Workouts posted in advance

Group Dynamic Warmup:

• 2 Minutes of movement 
• :20s of lateral hops, burpees, plank on hands 
• PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 4 Rounds (12 Min Cap) 

• 200 Meter Run 
• 3 Hang Power Snatches (ascending weights) 
• :10s Handstand Hold OR Plank on hands 

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Workout: 4 intervals (4 Min ON / 1 Min OFF) 

AMRAP x 4 Min 

• 24 Double Unders 
• 4 Hang Power Snatch (115/75) 
• 4 Strict Handstand Push Ups 

*Pick up where you leave off after rest period 

*One score: total # of rounds + reps accumulated 

*Handstand Push Up Scaling Options: 

• Scale Reps or distance with ab-mats (NO KIPPING) 
• Plyo Box HSPU (same reps as Rx) 
• Hand Release Push Ups (8 reps per round) 

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Cardio Option: 4 intervals (4 Min ON / 1 Min OFF) 

AMRAP x 4 Min 

• 24 Double Unders 
• 8 American KB Swings (24K/16K) 
• 4 Strict Handstand Push Ups 

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Core: 4 Rounds 

• 30 Mountain Climbers 
• :30s Side Plank (per side)