Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
7 min AMRAP
20 Single Unders
3 Slow and Controlled Back Squats (empty bar – build across but stay light)
10 Floor Plate Press (5 slow / 5 fast)
3 Box Step-ups (each side)

**2. Strength Prep**
– After Warm-Up give athletes a few mins to work up to 80% (should only need 2-3 sets) –

Strength:  Back Squat

3 Back Squats x 6 sets @80% of 1RM

* Complete a set every 90 seconds *

**3. Workout Prep**
3 rounds
2 Deadlifts (build in weight)
3 Push Ups
4 Box Jumps (Step Down)

Workout:  Time after time

* Target number of Rounds each set: 4+
* Minimum number Rounds before scaling: 3

Amrap 3:00 (5 sets)
3 Deadlifts (275/185)
6 Push-Ups
9 Box Jumps (24/20)
– Rest 1:00 –

* Scaling option 1 (Masters 45+)
Amrap 3:00 (5 sets)
3 Deadlifts (225/155)
6 Push-Ups
9 Box Jumps (20/16)
– Rest 1:00 –

* Scaling Option 2 (Beginner)
Amrap 3:00 (5 sets)
4 Kettlebell Sumo Deadlifts (moderate)
6 Bar Push-Ups
8 Step Ups
– Rest 1:00 –

* Limited Equipment Option
Amrap 3:00 (5 sets)
3 Burpees
6 Push-Ups
9 Air Squats
– Rest 1:00 –

* Large Class Option
Teams of 2 (You go, I go)
Amrap 15:00
3 Deadlifts (275/185)
6 Push-Ups
9 Box Jumps (24/20)
– Partner completes 1 round then partner 2 follows –