<p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo Warmup<br />-into-<br />3 sets:<br />30 sec row (easy)<br />20 sec row (mod)<br />10 sec row (hard)<br />5 world’s greatest stretch (each side)<br />5 Tempo Back Squats (empty bar)<br />5 alt v-ups (each side)<br /><br />2. Strength Prep<br />Athletes will build to a heavy single on back squat over the course of 10 minutes. Demo the proper technique of bailing from a back squat by dropping the bar backward and hopping forward simultaneously. A heavy single is not a one-rep max. The difference is that a heavy single is difficult but could be completed again by the athlete on a second set. A one-rep max feels like a 100% effort, and the athlete would not want to do a second attempt on that same day at that weight. Athletes need to focus on keeping their chest tall, feet (all toes) remain in contact with the floor, and a solid/stable core.<br /><br />3. Workout Prep<br />1 set<br />100m Row (workout pace)<br />5 Air Squats</p>