Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
With Partner
“Rowling” (5 sets)
* Penalty: 1 Step Back Lunge (each leg) + 1 Burpee for every meter over or under 100m *
* Max Penalty is 5 (you’re welcome)
**2. Strength Prep**
– Give athletes 5 minutes to build up to 80% of their max. Have athletes practice good bar path while keeping hips and core tight –
**3. Workout Prep**
10 sec. Assault Bike
– rest 10 secs –
20 sec Assault Bike
– rest 20 secs –
30 sec. Assault Bike
* Try and increase pace but not a sprint *
Shoulder Press 6×2
2 Shoulder Press x 6 sets @80% of 1RM
* Complete a set every 1 minute 30 seconds *
“Jumper”
3 sets
50/40 Calorie Assault Bike
– Rest 1:1 between sets –
* 42/34 Calorie Echo bike
Skills and Drills
Advance:
5 Sets
1-minute Handstand Hold (wall)
1-minute Rest
Intermediate:
5 Sets
:45-second Handstand Hold (wall/ feet on Box)
1:15-minute Rest
Beginner:
5 Sets
:30-second Handstand Hold (feet on Box/Knees on Box)
1:30-minute Rest
* Use Dumbbells or Barbell overhead hold as a substitute for athletes who struggle with stability.
