1. Movement Prep/Activation and Increasing Heart Rate*
Hip Halo Warmup
-into-
3 sets:
5 Bench Press (empty bar – build across)
10 Plate toe touch (each side)
3 Box Step Up (each side)
30-sec run (easy pace)

2. Strength Prep
Athletes will work back and forth on Bench Press and High Box Jumps. We are performing heavy singles for the bench between 80-90% (stay within the range). Always use a spotter on the bench when working at 80% or above. Cue athletes to drive their feet into the ground and their shoulders/glutes into the bench throughout the lift. Ensuring that the shoulders stay loaded down and back against the bench will keep athletes in a solid/stable position. High box jumps should be performed at a high height but not a 1rm height. Make sure that the jumping area is clear, so there is nothing nearby to fall on.

3. Workout Prep
1 set:
5 Deadlifts
3 Box Jumps
20-second Run