1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
3 sets:
30-second Bike
5 Deadlifts (empty bar – build across sets)
10 Single Arm Dumbbell Shoulder Press (each)
10-second Handstand Hold

2. Strength Prep
Athletes will go back and forth with deadlift singles between 80-90% and High Box Jumps. Cue athletes to load the hips and drive with the legs. Strong engagement of the shoulder/lats will prevent rounding of the upper back and potential failure on that attempt. For strict deficit HSPU, athletes will be using a deficit that is challenging but doable (4" for men and 2" for women). Athletes should not attempt a more difficult version of the HSPU if they can’t efficiently do the preceding version meaning: athletes should be able to do strict dumbbell press before HSPU with their feet on a box, HSPU on a box before kipping HSPU, kipping HSPU before strict HSPU, etc. Athletes should use this time to work on the most difficult version they can consistently complete to establish efficiency.

3. Workout Prep
With partner
2 sets:
5/4 Calorie Bike (each/at workout pace)
10 Synchro Air Squats