<p>1. Movement Prep/Activation and Increasing Heart Rate<br />10:00 AMRAP<br />30 sec Assault Bike (easy)<br />20 sec Assault Bike (mod)<br />10 sec Assault Bike (hard)<br />5 Knees to Elbows<br />5 Back Squats(empty bar – build across)<br />4 Updown to Seal Pose + Jump Over bar<br /><br />2. Strength Prep<br />Athletes are back squatting at 85% at 5 x 2. Encourage athletes to create a strong rack position by keeping hands just outside of shoulder width and also to press up into the bar with palms (rather than just letting the bar sit up the traps). Athletes should take a deep breath in at the top of each rep, brace, and then breathe out when coming out of the squat. Make sure that the lifting area is clear of loose items, and take a moment to teach athletes how to bailfrom a failed squat by demoing with a PVC pipe.<br /><br />3. Workout Prep<br />1 set:<br />5/4 Calorie Assault Bike (workout pace)<br />3 Toes to Bar<br />3 Overhead Squats<br />2 Bar Facing Burpees</p>