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GENERAL WARM UP 5-15 MIN
Warm Up 1x:
–Play Flower By Moby. Move along with the song doing air squats. When the song calls down, athletes will go down into their squat keeping an active position they will hold there until the song calls up, and then athletes will come up out of the squat.
2 Rounds:
-5 Sumo Inchworm
-10ea Plank Shoulder Taps w/ a:01sec pause at the top of each rep
-:15sec Reverse Grip Hang
General Barbell Warm Up 1x:
-10 Romanian Deadlift
-10 Deadlift
-5-10 Good Morning
-5-10 Kang Squat
Specific Barbell Row Warm Up 1x:
-10 Barbell Row (on coach’s call)
Use KB if needed.
Accumulate the following in any order
–75 Banded Squat
–50 Behind the Neck Banded Press
–75 Banded Good Morning
–50 Band Pull Apart
–:60 sec side plank (right)
–:60 sec side plank (left)
