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GENERAL WARM UP 5-15minutes
Bike, Row, 3xs:
–:45sec Easy
–:15sec Hard
1x:
–10 Bootstrapper
–10ea Knee Push Away
–5ea Single Side KB Front Rack Squat
–10 Alt. Goblet Lunge
–:30sec Plank Ups
1x:
–5 Hop Up
–5ea Sky Reach
–5ea Single Side KB Front Rack Squat
–10 Alt. Goblet Lunge
–:30sec Plank Ups
SPECIFIC WARM UP 15-25minutes
General Barbell Warm Up 1x:
–10 Romanian Deadlift
–10 Bent Over Row
–10 Back Squats
–10 Good Morning
Specific Barbell Warm Up 1x:
–5 Pause Back Squats (on coach’s call)
*Hold :03sec at the bottom. Watch for athletes maintaining a solid position at the bottom of their squat.
Pause Back Squat For Load:
– :03 sec pause at the bottom of each rep
Single Kettlebell Front Rack Cossack Squat + Press:
3 x 8/side
Plate Overhead Abmat Sit-Up:
3 x 10
Hip Extension:
3 x 10
