Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min row easy
5 Scap Pushups
5 Floor Plate Push
5 Situps (practice extension of the legs during sitting up to prep for GHD’s)
5 Muscle Cleans (empty bar)
5 Front Squats (empty bar)
5 Push Press (empty bar)
**2. Workout Prep**
Give athletes a few minutes to set up prep for the workout. Remember athletes will have time to set up and prepare barbell during the 3 minute rest as well.
WHOOPie Goldberg
(12:00 Time Cap on Each)
3 rounds
30/22 Calorie Row
30 Dumbbell Bench (50s/35s) or Push Ups
– @15:00 –
3 rounds
35 Abmat Sit Ups
30 Kettle Bell Swings (1.5/1)
– @30:00 –
For Time:
30 Squat Clean Thrusters (165/110)
Accessory
***Mobility Challenge***
Accumulate 3 minutes total of each:
– Squat Hold
– Pull Up Dead Hang
