1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
8 min AMRAP
P1: 1:00 Machine
P2:
3 Inch Worms
5 Deadbugs (each side)
5 Roll and Reach
2 Sandbag Deadlifts (build across)

2. Strength Prep
Strength: Athletes will build to a heavy single on Deadlifts over the course of 10 minutes. A heavy single is not a one-rep max. The difference is that a heavy single is difficult but could be completed again by the athlete on a second set. A one-rep max feels like a 100% effort, and the athlete would not want to make a second attempt on that same day at that weight. Focus on active lats, driving their feet through the floor and squeezing the butt at the top of the extension.

3. Workout Prep
2 sets: (each)
10ft Sandbag Carry
2 Box Jumps
*Work up in weight and height*

Mazda

Freedom (RX'd)
Teams of 2
6 sets (each/1:1)
100ft Sandbag Carry (150/100)(Or Dumbbell Farmer Carry (70s/50s))
6 High Box Jumps (36/30)
(KG Conv: SB 70/45, DBs: 32.5/22.5)
 

Independence
Teams of 2
6 sets (each/1:1)
100ft Sandbag Carry (100/70)(Or Dumbbell Farmer Carry (50s/35s))
6 Box Jumps (30/24)
(KG Conv: SB 45/32.5, DBs: 22.5/15)

Liberty
Teams of 2
6 sets (each/1:1)
100ft Dumbbell Farmer Carry (moderate)
10 Box Step Ups (24/20)

Target time: 11-13 minutes
Time cap: 16 minutes

1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back