Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy row
5 dynamic squat stretch
10 Alternating V-Ups
5 scap pull-ups
3 up-downs
**2.Strength Prep**
1 set
5 Tempo Back Squats 3/3/1 (empty bar)
(3 secs Negative/ 3 sec Pause/ 1 sec stand)
– into –
Have athletes build up to 60% in 3-4 sets hitting 2-3 reps a set
**3. Workout Prep**
1 set
5 Pull Ups
5 Toes to Bar
5 Bar Facing Burpees
Back Squat 5×5
Back Squat
– 5 sets x 5 reps @ 60% 1RM Back Squat
* Complete a set every 1 minute, on the minute for 5 minutes *
Click “Workout prep notes available” directly below for the full description
Back Pause Squat 5×3
Back Squat
– 5 sets x 3 reps
* Complete a set every 2 minutes *
Click “Workout prep notes available” directly below for the full description
A Workout
21-15-9
Pull ups
15-12-9
Bar Facing Burpees
Rest 5:00
21-15-9
Toes to Bar
15-12-9
Bar Facing Burpees
Accessory
***Mobility Challenge***
Accumulate 3 minutes total of each:
– Squat Hold
– Pull Up Dead Hang
Back Squat 5×5
Back Squat
– 5 sets x 5 reps @ 60% 1RM Back Squat
A Workout
21-15-9
Ring/Rack Rows
15-12-9
Bar Facing Burpees
Rest 5:00
21-15-9
Knees to Elbows
15-12-9
Bar Facing Burpees
