ATH Dynamic Prep (5 Minutes)

1 x 5:00

Backpedal

2 x 20

A Switch Pause, Hands on Hips

1 x 20

A-Skip

1 x 20

Stationary Thigh Drives

2 x 10

Thigh Drive Moving

2 x 20

Falling Starts

2 x 20

Sled Reverse March

3 x 20

Overhead A March

3 x 20

30 Yard Sprint

3 x 30

YTW

1 x 15

Snatch Pull

1 x 5 @ 45 lb

Hang Snatch High Pull

1 x 5 @ 45 lb

Muscle Snatch

1 x 5 @ 45 lb

Snatch Grip Press

1 x 5 @ 45 lb

Overhead Squat

1 x 5 @ 45 lb

Foam Roll IT Bands

1 x 0:30

Tempo Snatch Pull

2 x 3 @ 45 lb

Hang Power Snatch BTK

2 x 3 @ 45 lb

Overhead Squat

2 x 3 @ 45 lb

Depth Drop

2 x 5 @ 12

Deep Squat Hold

1 x 0:30

Front Squat

4 x 5 @ 50, 60, 65, 65 %

BB Squat Jump

3 x 5

Trap Bar Deadlift

4 x 5 @ 50, 60, 65, 65 %

Nordic Ham Curl

3 x 5

BB Reverse Lunge

3 x 6

Plate Slider Side Lunge With Reach

3 x 10

Standing Calf Raise

3 x 10 @ 7

ATH Dynamic Prep (5 Minutes)

1 x 5:00

Open & Close Gate Skips

1 x 40

Lateral Sliding Bounds

1 x 20

Carioca

1 x 20

Side to Side Pogo

2 x 20

Single Leg Pogo on Platform

2 x 20

Lateral Depth Drop

3 x 10 @ 12

Linear Decelerations

3 x 6 @ 10

YTW

1 x 15

Clean Pull

1 x 5 @ 45 lb

Hang Clean High Pull

1 x 5 @ 45 lb

Hang Power Clean

1 x 5 @ 45 lb

Front Squat

1 x 5 @ 45 lb

Strict Press

1 x 5 @ 45 lb

Foam Roll IT Bands

1 x 0:30

Tempo Clean Pull

2 x 3 @ 45 lb

Full Hang Clean

2 x 3 @ 45 lb

Push Press

2 x 3 @ 45 lb

Hurdle Jumps

2 x 8 @ 18

Band Dislocations

1 x 10

Band Pull-Apart

1 x 10

Supinated Band Pull Apart

1 x 20

Chin-Up

3 x 5

DB Bench Press

4 x 5 @ 50, 60, 65, 65 %

Plyo Push-Up

3 x 5

DB Shoulder Press

3 x 6

Lat Pull Downs

3 x 8 @ 7

Cuban Press With Plates

3 x 10 @ 2.5 lb

Foam Roll IT Bands

1 x 0:30

Pigeon Stretch

1 x 0:30

90-90 Hip Switch

1 x 10

Kneeling Wall-Facing Hip CARs

2 x 5

Cat Cow Stretch

1 x 10

Bird Dog

1 x 10

Half-Kneeling Hamstring Stretch

1 x 0:30

Single Leg Glute Bridge

2 x 5

Kneeling Thread the Needle

1 x 10

YTW

1 x 15

Calf Stretch

1 x 0:30

Sitting Ankle CARs

1 x 40

ATH Dynamic Prep (5 Minutes)

1 x 5:00

Backpedal

2 x 20

A Switch Pause, Hands on Hips

1 x 20

A-Skip

1 x 20

Stationary Thigh Drives

2 x 10

Thigh Drive Moving

2 x 20

Falling Starts

2 x 20

Sled Reverse March

3 x 20

Stiff Leg Scissor Bounds

3 x 20

Flying 60s

3 x 60

YTW

1 x 15

Snatch Pull

1 x 5 @ 45 lb

Hang Snatch High Pull

1 x 5 @ 45 lb

Muscle Snatch

1 x 5 @ 45 lb

Snatch Grip Press

1 x 5 @ 45 lb

Overhead Squat

1 x 5 @ 45 lb

Foam Roll IT Bands

1 x 0:30

Hang Power Snatch BTK

3 x 5 @ 45 lb

Depth Drop

3 x 5 @ 12

Deep Squat Hold

1 x 0:30

Tempo Back Squat

10, 10, 8, 8 @ 7

RDL

3 x 10 @ 7

Nordic Ham Curl

3 x 5

Bulgarian Split Squat

3 x 8 @ 7

Slider Side Lunge

3 x 10 @ 7

Extra Side Lying Hip Abduction

3 x 12

Seated Calf Raise

1 x 50

ATH Dynamic Prep (5 Minutes)

1 x 5:00

Open & Close Gate Skips

1 x 40

Lateral Sliding Bounds

1 x 20

Carioca

1 x 20

Pogo Hop

2 x 20

Lateral Hurdles

2 x 20 @ 12

Med Ball Skaters

3 x 20 @ 10 lb

4-Way Rudiment Hops

2 x 40

YTW

1 x 15

Clean Pull

1 x 5 @ 45 lb

Hang Clean High Pull

1 x 5 @ 45 lb

Hang Power Clean

1 x 5 @ 45 lb

Front Squat

1 x 5 @ 45 lb

Strict Press

1 x 5 @ 45 lb

Foam Roll IT Bands

1 x 0:30

Hang Power Clean BTK

3 x 5 @ 65 lb

Lateral Depth Drop

3 x 10 @ 12

Band Dislocations

1 x 10

Band Pull-Apart

1 x 10

Supinated Band Pull Apart

1 x 20

DB Incline Press

10, 10, 8, 8 @ 7

1-Arm DB Row

10, 10, 8, 8 @ 7

Pull-ups ANY

1 x 20

DB Overhead Tricep Extension

3 x 10 @ 7

Alternating DB Hammer Curl

3 x 15 @ 7

Cuban Press With Plates

3 x 10 @ 2.5 lb

ATH Dynamic Prep (5 Minutes)

1 x 5:00

Band Dislocations

1 x 10

Band Pull-Apart

1 x 10

Supinated Band Pull Apart

1 x 20

YTW

1 x 15

Overhead Squat Hold

1 x 10 @ 0:05

DB Snatch

3 x 6

DB Farmer's Carry

3 x 40 @ 50 %

Paloff Press

3 x 6

Paloff Press Walk Out

3 x 6

Band-Assisted Reverse Nordic Curl

2 x 5

Split Squat Hold

2 x 0:30

Treadmill Backwards Walk

1 x 10:00