1. Movement Prep/Activation and Increasing Heart Rate:
3 Rounds ofRowling
(10 rep Max Air Squat penalty)
-into-
3 sets:
30-second single/double unders
10 Plate Toe Taps (each side)
10 Heel Toe Rocks
5 Back Squats (empty bar- build across sets)

2. Strength Prep
Athletes are back squatting at 75% at 5 x 5. Encourage athletes to create a strong rack position by keeping hands just outside of should width and also pressing up into the bar with 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:
100m Row
5 Push Ups
10 Double Unders

Shrek

Freedom (RX'd)
1000/800m Row
50 Push ups
200 Double Unders
50 Push ups
1000/800m Row

Independence
800/650m Row
35 Push ups
150 Double Unders
35 Push ups
800/650m Row

Liberty
500/400m Row
30 Bar Push ups
150 Single Unders
30 Bar Push ups
500/400m Row

Target time: 12-14 minutes
Time cap each set: 18 minutes

• 1 min lacrosse ball pec smash (each side)
• 1 min overhead elbow grab tricep stretch (each side)
• 1 min tricep lacrosse ball smash (each side)