Warm Up

**1. Movement Prep/Activation and Increasing Heart Rate**
2:00 Row
– Into –
2 sets
1 Zombie Rope climb or 5 Single Arm Ring Row (each)
10 Alternating V-Ups
5 Deadlifts (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**
1 set
1 Rope Climb
2 Deadlifts (After the strength your deadlift will be warm)