Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 Y’s, 10 T’s, 10 W’s x 2
-into-
6 min AMRAP
30-sec assault bike
7-floor plate press
Bear Crawl >
**2. Strength Prep**
– After Warm-Up give athletes a few mins to work up to 85% (should only need 2-3 sets) –
**3. Workout Prep**
1 set
5/4 Calorie Bike (together)
5 Synchro Hand release Push-Ups
1 Sandbag over box (Workout weight and box height)
Shoulder Press 6×2
2 Shoulder Press x 6 sets @85% of 1RM
* Complete a set every 1 minute 30 seconds *
“We are Family”
Teams of 2
3 sets
40/30 Calorie Echo Bike
20 Synchro Hand Release Push-ups
20 Squat Cleans 155/105
-Rest 2:00 between sets-
Returning to Training? Take it From the Ground
https://www.youtube.com/watch?v=JgrqD0jJU6Q
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Shoulder Press 6×2
6 Shoulder Press x 4 sets @ moderate load
* Complete a set every 1 minute 30 seconds *
“We are Family”
Teams of 2
3 sets
40/30 Calorie Echo Bike
20 Synchro Hand Release Push-ups
20 Goblet Squats (53/35)
-Rest 2:00 between sets-
