Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)
Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy row
30 sec single unders
7 Double Dumbbell Shoulder to Overhead (light weight)
5 Deadbugs (each side)
5 Deadlifts (empty bar)
**2. Workout Prep**
* Give athletes time to go through each movement and set up. Make sure they complete at least 5 working sets of deadlifts before the workout starts.
Porky Pig
For Time
50/40 Calorie Row
75 Double Unders
35 Strict Handstand Push Ups
75 Double Unders
20 Deadlifts (275/185)
75 Double Unders
35 Strict Handstand Push Ups
75 Double Unders
50/40 Calorie Row
Accessory
3 sets
Banded 7s (7 reps at each)
10 Dumbbell Goblet Squats (slow and controlled)
