- https://www.youtube.com/watch?v=AzxT7gjotto
- Freedom (RX'd) 50 Power Snatches (95/65)100’ Overhead Walking Lunge (95/65)(KG Conv: 43/29)* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
- 1 min Foam roll lats (each)1 min Foam roll calves (each)1 min trap smash with Barbell (each side)
- Have athletes practice: Ring Transitions (with band)- 10-12 minutes-
- Estimated Total Session Time:1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate2:00 Row-into-3 sets:15 PVC Passthroughs15 Banded Air Squats5 Step Back Lunges (each leg) 2. Workout Prep3 sets:4 Power Snatch (build in weight)10’ Overhead Walking Lunge (build in weight)
- https://www.youtube.com/watch?v=5Js9642JJAo
- 1 min foot smash w/ lacrosse ball (each side)1 min Couch Stretch (each side)1 min Foam Roll Lats (each side)
- Freedom (RX'd) Partner 5000m Run Relay Individual Option:10x200m Run -Rest 1:00 between sets- * See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
- Estimated Total Session Time:1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart RateHinshaw Warm up (10-15 minutes) 2. Workout Prep3 sets (each)100m Run (Build up to workout pace)-rest 20 seconds between sets-
- 1 min couch stretch (each side)1 min twisted cross (each side)30 sec bicep stretch on wall (each side