Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min bike
10 Band Pull-aparts
5 Bench (empty bar – build across)
10 Banded Good Mornings
5 Deadlifts (empty bar – build across sets)
10 Goblet Squats (light weight – focus on form)
**2. Strength Prep**
– Use warm up as building sets to weights (give more time if needed). Have athletes partner up to assist with spotting on Bench and remember they complete 5 Bench Press then, 5 deadlifts in the 2 minutes (1 set) and continue the pattern every 2 minutes for 5 sets total (10 minutes).
– Athletes should look to take 30-40secs of transition from bench to deadlift. Don’t race of the bench and rush right into the deadlift.
**3. Workout Prep**
1 set
30 sec. Assault Bike
5 Dumbbell Front Squats (light)
5 Handstand Push Ups
3 Dumbbell Front Squats
3 Handstand Push Ups
Deadlift 5×5
Deadlift
– 5 sets x 5 reps @ 75% 1RM
Bench Press
– 5 sets x 5 reps @ 75%
* Complete a set every 2 minute, on the minute for 10 minutes *
* Complete with Bench press in the same 2 minute time frame *
Click “Workout prep notes available” directly below for the full description
Another workout
15 Minute AMRAP
25/20 Calorie Assault Bike or 21/16 Calorie Echo Bike
15 Dumbbell Front Squats (50’s/35s)
15 Handstand Push Ups
15 Dumbbell Front Squats (50’s/35s)
15 Handstand Push Ups
Bench Press 5×5
Bench Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
Accessory
***Mobility Challenge***
Accumulate 3 minutes total of each:
– Squat Hold
– Pull Up Dead Hang
