1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo
-into-
3 sets:
5 Inch Worms
30-sec Knee Plank
5 Back Squats (empty bar)

2. Strength Prep
Athletes will be back squatting for a 6rm and then perform 2 drop sets off of that established 6rm. Encourage athletes to create a strong rack position by keeping hands just outside of shoulder width andpressing up into the bar with the palms (rather than just letting the bar sit up the traps). Athletes should take a deep breath in at the top of each rep, brace, and then breathe out when coming out of the squat.

3. Workout Prep
1 set:
10 Double Unders
5 GHD’s

“Halbrand”

Freedom (RX'd)
5 rounds
60 Double Unders
20 GHD’s (Or 15 Stick Sit-ups)

Independence
5 rounds
40 Double Unders
15 GHD’s + 6in Riser (Or 10 Stick Sit-ups)

Liberty
5 rounds
60 Single Unders
20 Sit Ups

Target time: 8-10 minutes
Time cap: 12 minutes

1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)