1. Movement Prep/Activation and Increasing Heart Rate*
Hip Halo Warmup
-into-
6 min AMRAP
30 sec bike (easy pace)
5 Dumbbell Deadlifts (light weight)
3 Up-Downs
5 Bench Press (empty bar – slow and controlled)

2. Strength Prep
Athletes will be working back and forth on bench press and strictbox jump. Keep the feet in place throughout pause bench press with glutes and shoulders pressed into the bench. Athletes will pause for 2 seconds at the bottom of the press and should not lose tension before pressing the weight up. Athletes should always make sure they are using a spotter. High box jumps should be performed at a challenging height but not a max rep height.

3. Workout Prep
2 sets:
10-second Echo Bike (at workout pace)
3 Burpee Deadlifts