<p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo<br />-into-<br />3 sets:<br />5 Inch Worms<br />30-sec Knee Plank<br />5 Back Squats (empty bar)<br /><br />2. Strength Prep<br />Athletes will be back squatting for a 6rm and then perform 2 drop sets off of that established 6rm. Encourage athletes to create a strong rack position by keeping hands just outside of shoulder width andpressing up into the bar with the 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.<br /><br />3. Workout Prep<br />1 set:<br />10 Double Unders<br />5 GHD’s</p>