Helen Leyzerovich

Group Dynamic Warmup:

• Banded Lat Pull Downs – 10 Reps per side 
• Banded Shoulder Rotations – 10 Reps per side
• Banded Lat/Samson Stretch – 1 Minute per side

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Pre-Game: 3 Rounds (10 Min Cap) 

• (9/7) Calorie Row/Bike/Ski 
• 3 Shoulder to Overhead (ascending weights) 
• :10s Chin Over Bar Hold 

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Workout: 2 Intervals 

AMRAP x 2 Minutes 

• Max Calorie Row/Bike/Ski 

-Rest :30s- 

AMRAP x 6 Minutes 

• 4 Strict Pull Ups 
• 8 Shoulder to Overhead (115/85) 
• 24 Double Unders 

-Rest 2 Minutes and Repeat- 

*Four Total Scores:

• Calories completed for each interval 
• Rounds + Reps completed for each interval 

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Cardio Option: 2 Intervals 

AMRAP x 2 Minutes 

• Max Calorie Row/Bike/Ski 

-Rest :30s- 

AMRAP x 6 Minutes 

• 4 Strict Pull Ups 
• 8 DB Shoulder to Overhead (50×2/35×2) 
• 24 Double Unders 

-Rest 2 Minutes and Repeat- 

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Core: 4 Rounds 

• 10 Banded Palloff Presses 
• 10 Banded Rotations