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Warm Up

Banded 7’s into Hip Halo Warmup
-into-
3 sets
:30 sec Machine (easy/mod pace)
5 Snatch Push Press
5 Overhead Squats

Strength Prep
Give athletes 10-12 minutes to work up to a heavy set of 1 Snatch Push Press (from the back rack) + plus 1 overhead squat.

**3. Workout Prep**
2 sets
20 sec. Machine (workout pace)
10 sec. Rest

Run/Bike Blend WorkoutThe Pigeon Game Can Change Your Life