<p>1. Movement Prep/Activation and Increasing Heart Rate<br />3 sets:<br />30 sec Row (easy pace)<br />20 sec Row (mod pace)<br />10 sec Row (hard pace)<br />5 GHD’s to parallel (focus on leg extension)<br />10 Single Arm Dumbbell Shoulder Press (each)<br /><br />2. Strength Prep<br />Athletes will be strict pressing for a 10rm and then perform 2 drop sets off of that established 10rm. Athletes should establish a strong rack position when stepping back with the weight. The barbell must be in contact with the shoulders/upper torso when performing each rep. Athletes should keep their core braced and avoid using any assistance from the legs for reps. Cue athletes to breathe into a braced core and exhale when pressing. If they have discomfort in their lower back while pressing, allow them to maintain a slight stagger stance with the feet during sets.<br /><br />3. Workout Prep<br />1 set:<br />With Partner<br />5/4 Calorie Row (each)<br />5 GHD’s (each)<br />1 Rope Climb (each)</p>