1. Movement Prep/Activation and Increasing Heart Rate
3 rds
– 30 sec row (easy pace)
– 20 sec row (mod pace)
– 10 sec row (hard pace)
– 10 Hanging strict and straight Leg-Raises (focus on extended knees)
– 10 Single Arm DB Shoulder-Presses (each)

2. Strength Prep
Athletes will be strict pressing for a 10rm and then perform 2 drop sets off of that established 10rm. Athletes should establish a strong rack position when stepping back with the weight. The barbell must be in contact with the shoulders/upper torso when performing each rep. Athletes should keep their core braced and avoid using any assistance from the legs for reps. Cue athletes to breathe into a braced core and exhale when pressing. If they have discomfort in their lower back while pressing, allow them to maintain a slight stagger stance with the feet during sets.

3. Workout Prep
1 rd
With Partner
– 5/4 cal row (each)
– 5 T2Bs
– 1 Rope-Climb (each)