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Warm Up

**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
Every minute (5:00 minutes)
5 Wall Ball front squats
5 Wall Ball Push Press
5 Ring Rows
5 Low Box Jumps + Step Down

**2. Strength Prep**
10:00 – 12:00
Athletes have 10 reps to build in weight on Squat Clean and Jerk.

**3. Workout Prep**
– With Partner –
1 set each
5 Wall Balls
5 Pull ups
5 Box Jumps

The Krusty KrabHow’s Your Rotation Window (1 of 2)