Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)
Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
8 min AMRAP
20-sec single unders
5 Down Dog/Seal Pose Transitions
5 GHD’s to parallel (focus on leg extension during situp)
5 scap pullups
**2. Strength Prep**
– After Warm-Up give athletes a few mins to work up to 85% (should only need 3-4 sets) – Make sure athletes focus on active lats and driving through the floor.
**3. Workout Prep**
1 set (each)
10 Double Unders
4 GHD’s
4 Wall Balls (workout weight)
* Practice fast transitions *
Deadlift 3×3
3 Deadlifts x 3 sets @85% of 1RM
* Complete a set every 2 minutes 30 seconds *
“Snakes. Why Did It Have To Be Snakes?”
Teams of 2 (1:1)
18-minute Amrap
30 Double Unders
15 Med ball Sit Ups
15 Wall Balls (30/20)
15 Med ball Sit Ups
30 Double Unders
