Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
7 min AMRAP
20 Single Unders
3 Slow and Controlled Back Squats (empty bar – build across but stay light)
10 Floor Plate Press (5 slow / 5 fast)
3 Box Step-ups (each side)
**2. Strength Prep**
– After Warm-Up give athletes a few mins to work up to 80% (should only need 2-3 sets) –
**3. Workout Prep**
3 rounds
2 Deadlifts (build in weight)
3 Push Ups
4 Box Jumps (Step Down)
Back Squat 6×3
3 Back Squats x 6 sets @80% of 1RM
* Complete a set every 90 seconds *
Time after time
Amrap 3:00 (5 sets)
3 Deadlifts (275/185)
6 Push-Ups
9 Box Jumps (24/20)
– Rest 1:00 –
Addressing Rotator Cuff Stiffness
https://www.youtube.com/watch?v=8i4Ox_5pjCo
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Time after time
Amrap 3:00 (5 sets)
3 Deadlifts
6 Push-Ups
9 Box Jumps
– Rest 1:00 –
