<p><strong>1. Movement Prep/Activation</strong><br>3 rounds<br>1:00 Row<br>10 Single Arm Dumbbell Upright Row (each)<br>10 Suitcase Dumbbell Deadlifts (each)<br>5 Tempo Push Ups (3-0-1: 3 sec down, immediately up, 1 sec pause at top)<br>10 Alternating V-Ups<br><br><strong>2. Workout Prep</strong><br>5 sets<br>3 Deadlifts<br>3 Bench Press<br>- Start light and work up in weight. Make sure athletes have a spotter -</p>

<p>As many rounds and reps as possible in 20 minutes of:<br>300-meter row*<br>10 deadlifts<br>50 double-unders</p><p> </p><p>F: 125lb<br>M: 185lb</p><p> </p><p>*Each row counts as 30 reps (10m = 1 rep)</p>

<p>As many rounds and reps as possible in 20 minutes of:<br>300-meter row*<br>10 deadlifts<br>50 double-unders</p><p> </p><p>F: 95lb <br>M: 135lb</p><p> </p><p>*Each row counts as 30 reps (10m = 1 rep)</p>

<p>As many rounds and reps as possible in 20 minutes of:<br>300-meter row<br>10 deadlifts<br>50 single-unders</p><p> </p><p>F: 95lb<br>M: 135lb</p>

<p>As many rounds and reps as possible in 20 minutes of:<br>300-meter row*<br>10 deadlifts<br>50 single-unders</p><p> </p><p>F: 65lb <br>M: 95lb</p><p> </p><p>*Each row counts as 30 reps (10m = 1 rep)</p>

<p>As many rounds and reps as possible in 20 minutes of:<br>30 strokes on the rower<br>10 deadlifts<br>50 single-unders or jumping jacks</p><p> </p><p>F: 55lb*<br>M: 75lb*</p><p> </p><p>*The load is a suggested starting point. If you are completing all the workouts in the Foundations division, you are free to decrease or increase the load as your skill level allows</p>