Group Dynamic Warmup:
- Glute Bridge – Hip Thrust Tabata – 2 Minutes
- :20s Glute Bridge Hold – :10s of Hip Thrusts
- Pigeon Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 Min Cap)
- 1 Minute Row/Bike/Ski
- 3 Power Cleans (ascending weights)
- 5 Med-Ball Squats (20/14)
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Workout: AMRAP x 20 Minutes
- 4 Power Cleans (155/105)
- 12 Wall Balls (20/14)
- (16/12) Calorie Row/Ski OR (12/8) Cal Bike
*Every 4 Minutes (not including 0:00) complete:
*CRX: 2 Power Cleans (205/125)
*Score is total # of rounds + reps completed in 20 minutes
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Cardio Option: AMRAP x 20 Minutes
- 8 Rage Balls (20/15)
- 12 Wall Balls (20/14)
- (16/12) Calorie Row/Ski OR (12/8) Cal Bike
*Every 4 Minutes (not including 0:00) complete:
*Score is total # of rounds + reps completed in 20 minutes
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Accessory Work: Bench Press
4 Sets x 3 Reps
- Sets 1 and 2: 3 Reps each at 85% of 3RM
- Sets 3 and 4: 3 Reps each at 90% of 3RM
*All percentages based on your 3 Rep Max
*If you don’t know your 3RM, use 90% of 1RM as your 3RM
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Core: 4 Rounds
- 20 Weighted Reach the ceilings (25/15)
- 20 Kick the ceilings
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