member-JEFF-GATTENS

Group Dynamic Warmup:

• Plate Squat Tabata – 2 Minutes 
• :20s Bottom of squat hold – :10s of Plate Squats 
• Banded Lat/Samson Stretch – 1 min per side

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Pre-Game: 4 Rounds (12 Min Cap) 

• Run to the end of the driveway 
• 3 Thrusters (ascending weights) 
• :15s Handstand Hold OR Plank on hands 

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Workout: AMRAP + For Time 

Part A – AMRAP x 12 Minutes 

• 200 Meter Run 
• 2 Wall Walk Complex’s
• 6 Thrusters (115/85) 

-Rest 2 Minutes- 

Part B – For Time 

• 400 Meter Run 

*Two Scores:

• Rounds + Reps for Part A 
• Time for Part B 

*Wall Walk complex:

• 1 wall walk + 1 wall facing HSPU = 1 rep 

*CRx: 6 Thrusters (135/95)

*Wall Walk Complex Scaling Options: 

• 2 Regular Wall Walks per round 
• 2 Scaled Wall Walks per round 
• 6 Hand Release Push Ups per round 

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Cardio Option: AMRAP + For Time 

Part A – AMRAP x 12 Minutes 

• 200 Meter Run 
• 2 Wall Walk Complex’s
• 6 DB Thrusters (50×2/35×2) 

-Rest 2 Minutes- 

Part B – For Time 

• 400 Meter Run 

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Core: 4 Rounds 

• 30 Flutter Kicks 
• :30s Hollow Hold