Lisa-Marie Franke

Group Dynamic Warmup:

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

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Pre-Game: 4 Rounds (12 Min Cap) 

• 200 M Row/Ski / 150 M Runner / 300 M Bike 
• 5 Shoulder to Overhead (ascending weights)
• 3 Strict Pull Ups 

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Workout: For Time 

• 500 M Row/Ski / 400 M Runner / 1200 M Bike 

-into-

1 Round 

• 18 Shoulder to Overhead (115/85) 
• 12 Burpee-Pull Ups

-Then-

• 500 M Row/Ski / 400 M Runner / 1200 M Bike 

-into-

2 Rounds 

• 9 Shoulder to Overhead (135/95) 
• 6 Burpee-Pull Ups

-Then-

• 500 M Row/Ski / 400 M Runner / 1200 M Bike 

-into-

3 Rounds 

• 6 Shoulder to Overhead (155/105) 
• 4 Burpee-Pull Ups

*CRX: Burpee-Muscle Ups (6 Reps, 2 x 3 Reps, 3 x 2 Reps) 

*Burpee-Pull Up Scaling Options: 

• Use a flag (lower pull up bar) 
• Burpees + Banded Pull Ups 

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Cardio Option: For Time 

• 500 M Row/Ski / 400 M Runner / 1200 M Bike 

-into-

1 Round 

• 24 DB Shoulder to Overhead (50/35) *half per side
• 12 Burpee-Pull Ups

-Then-

• 500 M Row/Ski / 400 M Runner / 1200 M Bike 

-into-

2 Rounds 

• 12 DB Shoulder to Overhead (50/35) *half per side
• 6 Burpee-Pull Ups

-Then-

• 500 M Row/Ski / 400 M Runner / 1200 M Bike 

-into-

3 Rounds 

• 8 DB Shoulder to Overhead (50/35) *half per side
• 4 Burpee-Pull Ups

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Core: 4 Rounds 

• 15 AB-Wheels 
• 30 Bicycle Crunches