**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min bike erg
5 dead bugs
5 bird dogs
10 banded good mornings
5 Deadlifts (empty bar – build across)

**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.

Strength:  Deadlift 1 RM

Deadlift:
– Build to a heavy single for the day
* rest 60-90 seconds between sets *

**Example Sets**
Set 1:
1 Deadlift @315#
-rest 60 seconds –
Set 2:
1 Deadlift @335#
-rest 60 seconds –
Set 3:
1 Deadlift @355#
-rest 60 seconds –
Set 4:
1 Deadlift @370#
-rest 60 seconds –
Set 5:
1 Deadlift @395#
-rest 60 seconds –
Set 6:
1 Deadlift @415#

Based off of a 400# Deadlift 1RM

**3. Workout Prep**
1 set
3 Back Squats
10 sec. Back Squat Hold (Top)
3 Back Squats
5 Sit Ups

Workout:  Peter

* Target time: 8-10 minutes
* Time cap: 12 minutes

For Time:
100 Back Squats (95/65)
* Tabata (20 secs on/10 secs off) *
– into –
100 Abmat SIt Ups

* Scaling option 1 (Masters 45+)
For Time:
100 Back Squats (75/55)
* Tabata (20 secs on/10 secs off) *
– into –
100 Abmat SIt Ups

* Scaling Option 2 (Beginner)
For Time:
100 Air Squats
* Tabata (20 secs on/10 secs off) *
– into –
50 Abmat SIt Ups

* Limited Equipment Option
For Time:
150 AIr Squats
* Tabata (20 secs on/10 secs off) *
– into –
100 Abmat SIt Ups

* Large Class Option
Teams of 2
200 Back Squats (95/65) 10 reps back and forth
100 Synchro Abmat SIt Ups

Accessory:

3 sets
10-15 Hip Extensions
10 Bulgarian Split Squats (each)
10 Landmine Press (each)