<p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo Warmup<br />-into-<br />8 min AMRAP<br />P1: 1:00 Machine<br />P2:<br />3 Inch Worms<br />5 Deadbugs (each side)<br />5 Roll and Reach<br />2 Sandbag Deadlifts (build across)<br /><br />2. Strength Prep<br />Strength: Athletes will build to a heavy single on Deadlifts over the course of 10 minutes. 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 make a second attempt on that same day at that weight. Focus on active lats, driving their feet through the floor and squeezing the butt at the top of the extension.<br /><br />3. Workout Prep<br />2 sets: (each)<br />10ft Sandbag Carry<br />2 Box Jumps<br />*Work up in weight and height*</p>