Lindsay Heit

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