Warm Up

**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry Warmup or Banded 7’s
4 min amrap
30 sec easy bike
3 World’s Greatest Stretch (each side)
5 Down Dog/Seal Pose Transitions
3 Box Step-ups (each side)
5 Back Squats (empty bar – begin to build for strength)

**2. Strength Prep**
10:00 – 12:00
After Warm Up, athletes should aim to start around 60%. Remember, for 1RM, encourage athletes to go by feel and make smart/calculated jumps. If it doesn’t feel good or look good, don’t have them add weight. The goal should be to find a 1RM in 5-8 working sets.

**3. Workout Prep**
2 Rounds
10 Sec. Assault Bike (Workout Pace)
2 Burpee Box Jump Overs
* Hop right back on the bike and get it moving *

Run/Bike Blend WorkoutBench Press 1×1