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Warm Up

**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
2 sets
30-sec single unders
5 wall balls (focus on breathing and cycling arms)
5 KB swings to eye level
5 dead bugs (each side)
5 Bench Press (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
5 Wall Balls
5 Kettlebell Swings (workout weight)
10 Double Unders
– rest 30 seconds between rounds –

NFL FootballDeadlift 1×1