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

Hinshaw Warm up

– 10-12 mins of the warm-up and then prepare for the workout –

**2. Workout Prep**
Every min (3 minutes)
100m Run
1st – moderate/fast)
2nd – Fast
3rd – Faster

Workout:  Dodgeball

4 Rounds
Run 600m (moderate/fast)
rest 2:00
Run 400m (fast)
Rest 1:00
Run 200m (faster)
rest 0:30
* Record each round + Rest time. *

* Scaling option 1 (Masters 45+)
4 Rounds
Run 500m (moderate/fast)
rest 2:00
Run 300m (fast)
Rest 1:00
Run 100m (faster)
rest 0:30
– Record each round + Rest time. –

* Scaling Option 2
4 Rounds
Row 750 (moderate/fast)
rest 2:00
Row 500m (fast)
Rest 1:00
Row 250m (faster)
rest 0:30
– Record each round + Rest time. –

* Limited Equipment Option
– no change to workout –

* Large Class Option
– no change to workout/ have athletes use Air Runner or rower and go 1:1 if needed –

**3. Strength Prep**
-We are completing strength after the workout today. If you are not comfortable with this then feel free to switch back to normal.

Athletes will be warm after the workout so have them partner up or group up and chip away at the strength with the remaining time. Have athletes partner up to assist with spotting on Bench and remember they complete 2 Bench Press then, 2 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:  Super Set Bench Press and Deadlift

Bench Press
– 5 sets x 2 reps @ 87.5% 1RM Bench Press
* Complete a set every 2 minutes, on the minute for 10 minutes *

Deadlift
– 5 sets x 2 reps @ 87.5% 1RM Back Squat
* Complete a set every 2 minutes, on the minute for 10 minutes *
* Complete with Bench press in the same 2 minute time frame *

Accessory:

1 min foam roll glutes (each side)
1 min foam roll hamstrings (each side)
1 min pec smash w/ lacrosse ball (each side)