GENERAL WARM-UP | 7:00
3 sets:
1:00 row
:45 of air squats
:30 of banded good mornings

SUMO DEADLIFT HIGH PULL REVIEW | 10:00
Sumo deadlift high pull Hips and chest rise at the same time. Cue your athletes to "squeeze their butt."
Sumo deadlift high pull Once your athletes fully extend their hips, knees, and ankles, cue your athletes to pull their elbows high and outside until the bar reaches chin height. At this point, the elbows should be higher than the barbell, never the other way around.
Cycling reps On the way back down, have athletes return the bar to the hip before lowering back down with the rest of their body.

WORKOUT WARM-UP | 4:00
Have athletes perform 5 reps of each of the following movements:
1) Box jumps
2) Push presses
3) Wall-ball shots

3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.

Accumulate:
2:00 seated straddle stretch
– Hold :40 on the left leg, right leg, and in the center