<p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo + Crossover Symmetry or Banded 7’s Warm Up<br />-into-<br />3 sets:<br />30-second Bike (build in pace)<br />5 Front Squats (empty bar)<br />5 Push Press (empty bar)<br />10-second Handstand Hold<br /><br /><br />2. Strength Prep<br />Give athletes 10-12 minutes to build up to a Heavy Thruster. The bar will be taken from the rig for this session. Athletes need to focus on getting a tight core and controlling the weight down. Once at the bottom, we want to see a rocket ship go off! Explode up while actively pressing up on the bar. Remember, no re-dipping, and make sure athletes don’t let athletes bottom out into the squat. We want the hamstrings actively pulling the body into the squat while loading the legs before driving up and out. Good Luck, and Have Fun!<br /><br />3. Workout Prep<br />2 sets:<br />5/4 Calorie Bike<br />3 Thrusters<br />*focus on steady breathing</p>