<p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry or Banded 7’s<br />-into-<br />6 min AMRAP<br />30 sec bike (easy)<br />20 sec bike (mod)<br />10 sec bike (hard)<br />5 Up Downs + Plate Step Up<br />5 Bench Press (empty bar/slow and controlled)<br /><br />2. Strength Prep<br />Athletes will build to a heavy single-on bench press over the course of 10 minutes. Athletes should have a spotter for all reps above 75% effort. A heavy single is not a one-rep max. The difference is that a heavy single is difficult but could be completed again by the athlete on a second set. A one-rep max feels like a 100% effort, and the athlete would not want to do a second attempt on that same day at that weight. Athletes need to focus on keeping their shoulders and butt pressed back against the bench, feet firmly planted, and always finish the rep before trying to rack the barbell.<br /><br />3. Workout Prep<br />1 set:<br />20-seconds (at workout pace)<br />2 Burpee to Plates</p>