**1. Movement Prep/Activation and Increasing Heart Rate**

10 min AMRAP
1 min easy bike
3 Elbow to Floor stretch (each side)
5 Dynamic Squat Stretch
3 back squats + 3 pause squats (empty bar – build across)
5 GHD’s to parallel OR situps (focus on leg extension)
5 alt. V-ups (each side)

**2. Strength Prep**
Have athletes build up to 60%+50lbs in 3-4 sets hitting 2-3 reps a set. Weight is only getting heavier so have athletes lighten the load or scale reps down to maintain form.

Strength:  Back Squat and Pause Back Squat

Back Squat
– 5 sets x 5 reps @ 60%+50lbs (Total) 1RM Back Squat
* Complete a set every 1 minute, on the minute for 5 minutes *

Into

Back Pause Squats
– 5 sets x 1 reps
* Complete a set every 90 seconds *

**3. Workout Prep**
1 set
3 GHD’s (parallel) + 2 Full GHD’s
3 Burpee to Bar
3 Knee to elbows + 2 Toes to Bar

Workout:  Falcon

* Target time: 8-10 minutes
* Time cap: 15 minutes

For Time:
50 GHD’s
50 Burpees to 6-inch target
50 Toes to Bar

* Scaling option 1 (Masters 45+)
For Time:
50 GHD’s (6-inch riser)
50 Burpees to 6-inch target
50 Toes to Bar

* Scaling Option 2
For Time:
50 Abmat Sit Ups
50 Up Downs
50 Alternating V-Ups

* Limited Equipment Option
For Time:
50 Stick Sit Ups
50 Burpees
50 V-Ups

* Large Class Option
Teams of 2
100 GHD’s
50 Synchro Burpees to 6-inch target
100 Toes to Bar

Accessory:

3 sets
10-15 Hip Extensions
10. Step Back Lunges (each)