• Dynamic Warm Up

Strength:

3 Sets:

• DB Bench Press x 10
• Banded Good Mornings x 30

Skill:

AMRAP in 5 Minutes at each station:

• A) Rope Climbs
• B) Sled Push for Total yards (15 yard Segments)
• C) DB Step Ups for Max Flights Stepped (12 Steps equal 1 Flight) 35/25
• D) 40yrd Shuttle Run (10yrd x 4)
• E) Row For Calories

*Only 1 athlete working at a time.  1 Minute rest between stations.

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

3 Sets:

• DB Bench Press x 10
• Banded Good Mornings x 30

Skill:

AMRAP in 5 Minutes at each station:

• A) Rope Climbs
• B) Sled Push for Total yards (15 yard Segments)
• C) DB Step Ups for Max Flights Stepped (12 Steps equal 1 Flight) 35/25
• D) 40yrd Shuttle Run (10yrd x 4)
• E) Row For Calories

*Only 1 athlete working at a time.  1 Minute rest between stations.

• Dynamic Warm Up

Strength:

3 Sets:

• DB Bench Press x 10
• Banded Good Mornings x 30

Skill:

AMRAP in 5 Minutes at each station:

• A) Rope Climbs
• B) Sled Push for Total yards (15 yard Segments)
• C) DB Step Ups for Max Flights Stepped (12 Steps equal 1 Flight) 35/25
• D) 40yrd Shuttle Run (10yrd x 4)
• E) Row For Calories

*Only 1 athlete working at a time.  1 Minute rest between stations.

• 10 Minutes Mobility