**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy row
5 dynamic squat stretch
10 Alternating V-Ups
5 scap pull-ups
3 up-downs

**2.Strength Prep**
1 set
5 Tempo Back Squats 3/3/1 (empty bar)
(3 secs Negative/ 3 sec Pause/ 1 sec stand)
– into –
Have athletes build up to 60% in 3-4 sets hitting 2-3 reps a set

Strength: Back Squat
– 5 sets x 5 reps @ 60% 1RM Back Squat
* Complete a set every 1 minute, on the minute for 5 minutes *

Then….

Back Squat
– 5 sets x 3 reps
* Complete a set every 2 minutes *

**3. Workout Prep**
1 set
5 Pull Ups
5 Toes to Bar
5 Bar Facing Burpees

Workout:  A Workout

* Target time each set: 4-5 minutes
* Time cap each workout: 6

21-15-9
Pull ups
15-12-9
Bar Facing Burpees

Rest 5:00

21-15-9
Toes to Bar
15-12-9
Bar Facing Burpees

* Scaling option 1 (Masters 45+)
Workout:
18-12-6
Pull ups
12-9-6
Bar Facing Burpees

Rest 5:00

18-12-6
Toes to Bar
12-9-6
Bar Facing Burpees

* Scaling Option 2
21-15-9
Ring Rows
15-12-9
Up Downs

Rest 5:00

21-15-9
Hanging Knee Raises
15-12-9
Up Downs

* Limited Equipment Option
21-15-9
Pull ups or Ring Rows
15-12-9
Burpees

Rest 5:00

21-15-9
Toes to Bar or V-Ups
15-12-9
Burpees

* Large Class Option
45-36-27
Pull ups
15-12-9
Synchro Bar Facing Burpees

Rest 5:00

45-36-27
Toes to Bar
15-12-9
Synchro Bar Facing Burpees

Accessory:

***Mobility Challenge***
Accumulate 3 minutes total of each:
– Squat Hold
– Pull Up Dead Hang