Set 1
1) Athletes should get into groups of two or three.
2) Grab one barbell for the group and find a rack. Set the rack up to your
shortest person.
3) Once the rack is set up, start doing jumping jacks until the rest of the
class is finished setting up.

Set 2
• In this set, one athlete is going to move on the barbell and athlete is going
to perform a bodyweight exercise. Once the athlete on the barbell is done
moving, athletes can switch.
10 Back Squats (45/35#) // Focus on hips going back and down and leading
with the chest out of the bottom.
20 Mountain Climbers

Set 3
• In this set, one athlete is going to move on the barbell and athlete is going
to perform a bodyweight exercise. Once the athlete on the barbell is done
moving, athletes can switch.
10 Strict Presses (45/35#) // Focus on keeping the bar close to the body and
starting with a good set-up.
20 Tuck Jumps

Set 4
• In this set, one athlete is going to move on the barbell and athlete is going
to perform a bodyweight exercise. Once the athlete on the barbell is done
moving, athletes can switch.
10 Deadlifts (45/35#) // Focus on back position and driving the heels down.
20 Alternating Cossack Squats

3 Sets
• The priority is the back squat as this is the first movement in the
workout. Athletes should feel like they have found a weight they
can start the first set of ten once the warm-up is over.

5 Strict Presses
5 Deadlifts
5 Back Squats

Accumulate
1:30 Seated Torso Twist /Side

10 sets:
5-7 Unbroken Strict Chin-ups
5-7 Unbroken Strict Ring Dips
- Use band assistance as needed