Thursday, Feb 18, 2021

**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
30 sec easy Row
3 Sandbag Cleans (light weight – focus on pulling to hip and then cleaning)
10 heel to tiptoe rocks
10 yd high knees
10 yd butt kickers
15 yd skip (down and back)

**2. Workout Prep**
– Allow athletes a few minutes to set up making sure they warm up to sandbag weight.

Underdog
Partner – You go – I go

5 rounds (each)
35 Double Unders
6 Power Cleans (205/135)
35 Double Unders
20 push-ups
35 Double Unders
*Tag partner

Accessory
4 sets
10 Dumbbell bent over Row
15 Hip Extensions
30 sec. Hollow Rock Hold

Underdog
Partner – You go – I go

5 rounds (each)
50 Jump Ropes
20 Russian KB Swings
50 Jump Ropes
15 push-ups
50 Jump Ropes
*Tag partner