1a.) Before Class Hour
- Foam Roll: Quads/Adductors/Glutes/Hamstrings
- Adductor Rocks: 10E (Slow)
- Single Leg Extended Glute Bridge: 2 X 10E

1b.) 1 Round (0:00-12:00)
- 2:00 Ski (or Row) (Increase pace every :30)
- 20 Banded Face Pull
- 15E Side Lying Hip Abduction/Adduction
- 12 Barbell Good Morning
- 10 Barbell Deadlift

* With the remaining time, quickly brief S.F.P and then have athletes start performing lighter warm-up sets. As soon as the clock hits 12:00, start a new interval timer for the piece below to keep athletes on track with warming up properly and making their attempts.

3.) (56:00-60:00)
Minute 1: :45 Rig Assisted Calf (R)
Minute 2: :45 Rig Assisted Calf (L)
Minute 3: :45 Pretzel (R)
Minute 4: :45 Pretzel (L)

S.F.P. Notes:
Today we are establishing a 1RM Deadlift. All percentages are based on your 2RM Hand-Release Deadlift that you established on 04.19.2022. If you did not perform the 2RM Deadlift on 04.19.2022, please build to a heavy single for the day progressing in weight over the course of your sets. The goal would be to perform a 1RM heavier than the 2RM you established a couple weeks ago.

E.S.D. Notes:
Run at a faster than usual pace (NOT a sprint) so that you can maximize your time on the DB Snatches. A good goal would be to make it back from the run in approximately 1:00, get right on the dumbbell and cycle it in a smooth manner.