1 Round on each side...
10 Stride-stance Good Mornings
45 Sec. PVC Rack Stretch
1 Minute Jump Rope
10 See Saw Steps
20 Walking Lunges
10 Boot Scrapers
1 Minute Row
Min 1: 3 Pull-Up Negatives (3-5 Sec.)
Min 2: 3 Dumbell Row (Each arm)
Min 3: 10 Face Pulls
NOTE: Have folks dial in a Pull-up resistance that they can control to the bottom without excessive speed through full range of motion. Setup so no work is done to establish control at top - boxes, jumping, etc. DB Rows can be AHAP without yanking. Face pulls can be light with Therabands.
Strength: Take 10 minutes to establish 5 RM Power Clean & Push Jerk
30 Clean and Jerks (135/95)
NOTE: If not going prescribed, using 70% of 5 RM should be an appropriate weight. Establish a sub-7 minute goal for folks - this is designed to be a sprint, but should not be at a weight that is easy.