Group Dynamic Warmup:
- 2 Minutes of movement
- :20s of lateral hops, burpees, plank on hands
- Banded Shoulder Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 Min Cap)
- Run to the end of the driveway
- 3 Power Snatches (ascending weights)
- 1 Wall Walk
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Workout: For Time
- 500 Meter Med-Ball Run (20/14)
-into-
2 Rounds
- 3 Wall Walks
- 9 Power Snatches (135/85)
-Then-
- 500 Meter Med-Ball Run (20/14)
-into-
2 Rounds
- 2 Wall Walks
- 6 Power Snatches (135/85)
-Then-
- 500 Meter Med-Ball Run (20/14)
-into-
2 Rounds
- 1 Wall Walk
- 3 Power Snatches (135/85)
*Wall Walk Scaling Options:
- Scale Reps OR Distance
- Plyo Box Wall Walks (6-4-2 Reps)
- High Plank Plate Step Ups (45) (18-12-6 Reps)
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Cardio Option: For Time
- 500 Meter Med-Ball Run (20/14)
-into-
2 Rounds
- 3 Wall Walks
- 18 Alt DB Snatches (50/35)
-Then-
- 500 Meter Med-Ball Run (20/14)
-into-
2 Rounds
- 2 Wall Walks
- 12 Alt DB Snatches (50/35)
-Then-
- 500 Meter Med-Ball Run (20/14)
-into-
2 Rounds
- 1 Wall Walk
- 6 Alt DB Snatches (50/35)
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Core: 4 Rounds
- 30 Flutter Kicks
- 30 Scissor Kicks
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