A) 2 Rounds:

200m Row
20 High Knees
20 Butt Kickers
10 Lunges (5 Each Leg)
10 Squats
5 Inchworms

B) 2 Rounds:

5 Back Squats, with an empty bar
5 Good Mornings, with an empty bar


Back Squat

1 Sets x 5 reps @ 65% of Heavy Single
1 Set x 5 reps @ 70% of Heavy Single
3 Set x 5 reps @ 75% of Heavy Single

Objective: to find a weight that is moderately challenging to build off of every week for the next 8 weeks. Rest 3 minutes between sets.

Strength Tip

Back Squats: keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.


10 Rounds:

10 Overhead Lunges, 45lb Plate
5 Burpees

Workout Tip

Overhead Lunges: athletes should grab a 45lb Plate and extend the plate overhead with their arms locked out. If the athlete is unable to keep arms locked out, scale to weighted lunges with dumbbells. 25# in each hand.

Burpees: make sure to have chest and thighs hit the ground, and come up and extend fully with your hands overhead. Make sure to get some air under your feet as well.

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