General Warm-Up
2 Rounds
Plate Hop Sequence
1. In and outs.
2. Alternating feet side hops.
3. Alternating feet forward hops.
4. Single leg forward hops.
5. Both feet side hops.
6. Plank hand walk.
*Perform each movement for 0:20 and rest 0:05 between movements.

2 Rounds
10 Pass throughs
10 Scap push-ups

Skill and Build Up
Review how to take the bar out of the rack and put back in the rack correctly as well as how to spot the movement.

Build Up
10 Bench press, empty bar
10 Hanging scap retractions
5 Broad jumps

2 Rounds
5 Bench press
3 Strict pull-up variations or ring row.
5 Box jumps, increasing in height.

Metcon (AMRAP – Rounds and Reps)
AMRAP 15:00
Max rep unbroken bench press (135lbs/95lbs)
Max rep unbroken strict pull-up
10 Box jumps (30"/24")

This workout is largely a muscular endurance session. Athletes will need to rest due to muscular fatigue and not because they are out of breath. The load on the bench press is intended to be light to moderate and allow for at least 10-15 reps to be completed on the first effort. Use a strict pull-up variation that allows for at least 5 reps to be completed on the first set. The score is the total number of reps completed.

Bench Press
*Use a load that allows for at least 10 reps to be completed on the first effort.
*Perform a floor press if not enough benches are available.

Strict Pull-up
*Use band assistance.

Box Jumps
*Use a height that allows for consistent reps to be completed.

Bench Press
*Perform a dumbbell bench press or dumbbell floor press
*If no dumbbells are available perform a deficit push-up

Strict Pull-up
*Barbell inverted row
*Truck row, ring row, etc.

Box Jump
*Perform a 6ft/5ft broad jump

Accessory Work
3 Rounds NOT for time
30 Band triceps push-downs
30 Banded bicep curls
30 Abmat sit-ups




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