1. Movement Prep/Activation
Hip Halo Warm Up
-into-
3 sets:
10 Box Step Ups
10 Deadbugs
30-Second Knee Plank
5 Back Squats (Build in weight, stay light)
2. Strength
Heavy 10-rep Back Squat
3. Workout Prep
With Partner:
3 sets:
4 Box Step Ups (each)
1 Sandbag Clean (build in weight)
Tater Tots
Freedom (RX’d)
Teams of 2
300 Box Step-ups (20” all athletes)
* Every 2:00 (including 0:00) perform 4 Sandbag Cleans (150/100) (Or 4 Power Cleans (185/125))
* Share the 300 box step ups between partners. Each athlete does 2 cleans each time.
(KG conv: 70/45 SB, 83/56 PC)
Independence
Teams of 2
300 Box Step-ups (20” all athletes)
Every 2:00 (including 0:00) perform 4 Sandbag Cleans (100/70) (Or 4 Power Cleans (135/95))
(KG conv: 45/32.5 SB, 61/43 PC)
Liberty
Teams of 2
200 Box Step-ups (20” all athletes)
*Every 2:00 (including 0:00) perform 4 Power Cleans (moderate)
- Target time: 14-16 minutes
- Time cap: 22 minutes
- 1 min foot smash w/ lacrosse ball (each side)
- 1 min Couch Stretch (each side)
- 1 min Seal Pose
Back Squat
– Heavy 10 rep (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *