Monday

Warm-up
GENERAL WARM UP [5:00 – 10:00]
0:30 Plank (elbows)
0:30 Mountain Climbers
0:30 Active Spiderman
0:30 Frog Hops
0:30 Alternating Hamstring to Squat Hold Stretch
0:30 Slow Burpees

1:00 Pigeon Pose (each side)

SPECIFIC WARM UP [10:00 – 26:00]
EMPTY BARBELL
10 Good Mornings
5 Elbow Rotations
5 Strict Press
10 Deadlifts

LIGHT BARBELL
10 Deadlifts
[Coach: pull chest open in the set up and maintain neutral spine ]

10 Scap Retractions
10 Mini Kip Swings
[Coach: tight body- toes pointed, legs squeezed, hollow body]

4 Bar Facing Burpees
[Coach: chest and thighs MUST touch the floor]

MODERATE BARBELL
7 Deadlifts
[Coach: pull chest open in the set up; pull bar into shins (do NOT bring shins to the bar]

7 Knee to Chest
[Coach: push down on the bar in the back; reach head through in the front]

3 Bar Facing Burpees
[Coach: athletes can use burpees as their pacer by stepping up from the burpee]

HEAVY BARBELL
5 Deadlifts
[Coach: pull chest open in the set up; rooted in heels with whole foot on the floor]

5 Strict Toes to Bar
[Coach: active shoulder; pull shoulders away from ears]

2 Bar Facing Burpees
[Coach: athletes MUST take off of two feet when jumping over the bar]

WORKOUT WEIGHT BARBELL
3 Deadlifts
[Coach: pull chest open in the set up; fill lungs/stomach with air THEN lift]

3 Toes to Bar
[Coach: push down on the bar in the back; then pull feet down fast]

1 Bar Facing Burpee

PRACTICE ROUND
1 Deadlift
2 Toes to Bar
3 Bar Facing Burpees

Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
1 Deadlift (315/225)
10 Toes to Bar
15 Bar-Facing Burpees