**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy bike erg
10 Band Pull Aparts
5 Bench (empty bar – build across sets)
5 Up downs
5 Single Alternating Dumbbell Hang Cleans (each side)
5 Single Dumbbell Shoulder to Overhead (each side)
– into-
Setting up and building up to workout weights for Bench and Deadlifts.

**2. Strength Prep**
– Use warm-up as building sets to weights (give more time if needed). Have athletes partner up to assist with spotting on Bench and remember they complete 3 Bench Press then, 3 deadlifts in the 2 minutes (1 set), and continue the pattern every 2 minutes for 5 sets total (10 minutes).

– Athletes should look to take 30-40secs of transition from bench to deadlift. Don’t race off the bench and rush right into the deadlift.

Strength:  Bench Press and Dead Lift

Bench Press
– 5 sets x 2 reps @ 85% 1RM Bench Press
* Complete a set every 90 seconds, for 5 sets each (7:30 last set) *

Dead Lift

Deadlift
– 5 sets x 2 reps @ 85% 1RM Deadlift
* Complete a set every 90 seconds, for 5 sets each (7:30 last set) *

**3. Workout Prep**
1 set
4 Bar Facing Burpees
*Have Athletes focus on being controlled and smooth with transitions up and over the bar.

Workout: The Unravelling

* Target time each set: Sub 40 seconds
* Time cap: 50 seconds

Every minute on the Minute (10 minutes)
10 Bar Facing Burpees

* Scaling option 1 (Masters 45+)
Every min (10 mins)
8 Bar Facing Burpees

* Scaling Option 2
Every min (10 mins)
10 Up Downs

* Limited Equipment Option
Every min (10 mins)
12 Burpees

* Large Class Option
Teams of 2
Every min (10 mins)
10 Synchro Bar Facing Burpees (same bar)
– I really like this option! –

Accessory:

1 min Corpse Pose
30-sec twisted cross (each side)
1 min bicep wall stretch (each side)