5 rounds for time of:

Dumbbell Front Rack Walking Lunge, 50/35 lbs, 50 ft

12 Dumbbell Front Squats, 50/35 lbs

* Rest 2 mins

Target Time each set: 2-3 minutes. But the main focus is to Just move Steady and get a good pump.
Time cap each set: 4 minutes

These are intended to give your athletes a great “pump” for the day. They are a mix of bodybuilding type movements, some CrossFit style structure and/or movements, and aerobic work.

The intensity is designed just to be MODERATE! It is so we can come and do a workout to get a “pump,” sweat some, and get out of breath. Ideally, you can perform these with partners as well!

Athletes should approach both workouts with a planned rep scheme to help keep a consistent workflow without over-resting or blowing up their legs.

Every 1 min for 10 mins, alternating between:

10 Dumbbell Good Mornings, pick load

15 Barbell Calf Raises, pick load

Dumbbell Good Mornings- moderate weight – maintain control and quality RPE 7
Barbell Calf Raise- standing; moderate weight – maintain quality RPE 7