3 minutes of low-intensity Assault Bike or Jogging @ 70%

Followed by…

Band Distracted Hip Flexor Stretch x 45 seconds per side
(while in this position, bring your arms overhead and and reach back for a few pulses)
Thoracic Rotation Drill x 10 rotations

Followed by…

Leg Reach x 16 reps (8 per leg)
Banded Triceps Stretch x 45 seconds per side
Bent-Over DB Reverse Flies x 20 reps (use very light weight)

Followed by…

Upper Body Warm-Up

Followed by…

One to Two sets of:
60 second Row or Assault Bike @ 70-75% Effort
Reverse Hyper or Barbell Good Mornings x 15 reps (light)
Rest 60 seconds
60 second Row or Assault Bike @ 85-90% Effort
10 Goblet Squats (32/24 kg)
Rest 60 seconds

Followed by…

One to Two Rounds of:
3 Power Snatches (95/65 lbs)
3 Overhead Squats
6 Bar-Facing Burpees

Perform movements and transitions at “game speed” then be ready to replicate it when you hear “3,2,1,GO!”


In teams of two, complete three rounds for time of:
800 Meter Run (partners must run together)
80 Kettlebell Swings
40 Goblet Squats
20 Burpees

Partners may partition the repetitions however they choose, but only one partner may be working at a time – except on the run, which must be completed together.

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