<p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo Warmup<br />-into-<br />6 min AMRAP<br />30-sec ski (easy)<br />20-sec ski (mod)<br />10-sec ski (hard)<br />10 Heel Toe Rocks<br />4 Updowns to Seal Pose + Box Jump (focus on transitions over the box)<br />5 Iron Cross on Floor (each side – 2-sec hold at end range)<br /><br />2. Workout Prep<br />2 sets:<br />2 Burpee Box Jump Overs (Build in height)</p>

<h4><strong>Oreo Dream Extreme Cheesecake</strong></h4><p>This is a repeat workout from 4/12/2022<br /> </p><p>Freedom (RX’d)<br />For Time:<br />100 Burpee Box Jump Overs (24/20)</p><p> </p><p>Independence<br />For Time:<br />100 Burpee Box Jump Overs (20/16)</p><p> </p><p>Liberty<br />For Time:<br />75 Up Down + Box Step Up (20/16)</p><ul><li>Target time: 8-10 minutes</li><li>Time cap: 15 minutes</li></ul>

<p>Ring Muscle Ups<br />Week 6 Day 1: Practice<br /><br />Advanced:<br />Have athletes practice: Ring Muscle Ups<br />- 10-12 minutes-<br /><br />Intermediate:<br />Have athletes practice:<br />Holding, Kipping, Kip + Kick on the Rings<br />- 10-12 minutes-<br /><br />Beginner:<br />Have athletes practice:<br />Holding, Kipping, Kip + Kick on the Rings<br />- 10-12 minutes-<br /><br />* Scaling Options:<br />-Have athletes start from the beginning and progress within their limitations.<br />-Use a low ring set-up with a band.</p>

<ul><li>1 min foot smash w/ lacrosse ball (each side)</li><li>1 min calf stretch against wall (each side)</li><li>1 min foam roll upper back</li></ul>