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Warm Up

**1. Movement Prep/Activation and Increasing Heart Rate**
3:00 Assault Bike( Alternate 30secs Moderate/fast into 30secs slow)
-into-
3 Sets
10 PVC Pass Throughs
5 Snatch Grip Shoulder Press (PVC)
5 Overhead Squats (PVC) with Hip Band
5 Kipping Knee Raises

**2. Strength Prep**
Athletes have 10-12 minutes to complete 5 sets of 3 reps on overhead squats between 60-70%. Weight should be comfortable and bordering on challenging but should not be at risk for missed reps. The bar can be taken from the rig or the ground.

**3. Workout Prep**
1 set
5 Toes to Bar
15 second Bike (workout pace)
5 Wall Balls
15 second Bike (workout pace)

Warm-Up With Chris HinshawAccessory