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Warm Up

**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
5 min AMRAP
10-sec handstand hold
10 Banded Good Mornings
5 Double Dumbbell Deadlifts
5 Dumbbell Hang Power Cleans
5 Dumbbell Push Press

**2. Strength Prep**
Give athletes 10-12 minutes to work up to a heavy complex of 5 deadlifts + 3 Hang Power Cleans + 1 Push Jerk.

**3. Workout Prep**
2 sets
3 Handstand Push-Ups
3 Deadlifts (add weight after set 1)

Warm UpIf You Want Better Output, Simplify and Organize Your Spine (3 of 4)