<p>1. Movement Prep/Activation and Increasing Heart Rate<br />2 sets:<br />10 PVC Pipe Pass Throughs<br />10 PVE Pipe Around the world (Left and Right)<br />-into-<br />2 sets<br />30-second Jump Rope<br />5 Empty Bar Shoulder Press<br />5 step back lunges<br />50ft Overhead walk with Dumbbell (25ft each arm)<br /><br />2. Strength Prep<br />Once athletes finish the warm-up, they should be able to progress right into strength. Like the 10 rep last week, working up to an 8 rep max is no easy task and can fluctuate depending on the day. Athletes should only need 4-5 sets to establish an 8 rep, and during those building sets, we should only hit 3-5 reps (tops) so we don’t burn out. This is a huge mental test and should not be rushed! Make sure athletes stay smooth and maintain form through each rep. Athletes should be a little conservative with the weight and not feel like every rep is a 1RM.&nbsp;<br /><br />3. Workout Prep<br />With partner<br />2 sets:<br />10 Double Unders (each)<br />1 Wall Walk (each)<br />10ft Single Arm Overhead Lunge Walk (each)</p>