Warm Up

**1. Movement Prep/Activation and Increasing Heart Rate**
6 min AMRAP
1 min choice of machine
3 Up-Downs
5 Single Arm Dumbbell Thrusters (each/lightweight)
5 Box Step Ups (each side)

**2. Strength Prep**
Give athletes 10-12:00 minutes to build up to a Heavy Thrusters. The bar will be taken from the rig for this session. Athletes need to focus on getting a tight core and controlling the weight down. Once at the bottom, we want to see a rocket ship go off! Explode up while actively pressing up on the bar.

**3. Workout Prep**
– With Partner –
6 Alternating V-Ups (Each/ while partners hold a plank)
2 Synchro Burpee Box Jump Overs

Warm UpAccessory