WARMUP
## 2 Minute Bike
**Minute 1:** Easy
**Minute 2:** Moderate
## 45 Seconds Each
Upper Back Foam Roll
Banded Pass Throughs
Banded Pull Aparts
Banded Y’s
Banded Strict Press
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
# TEACHING
### Movement Prep
10 Slow AbMat Sit-ups
5 AbMat Sit-ups
## STRICT PRESS
### Movement Prep
*20 Seconds With Light Dumbbell:*
* Kneeling Single Arm Dumbbell Strict Press (Each Side)
* Standing Single Arm Split Strict Press (Each Side)
* Standing Single Arm Strict Press (Each Side)
_
* Barbell Strict Press (Empty Barbell)
* Barbell Strict Press (Very Light Weight)
*Athletes can take the rest of the allotted time to plan out their weights and feel out the loads for at least the first 3 rounds*
WOD
On the 3:00 x 6 Rounds:
24 AbMat Sit-ups
16/12 Calorie Assault Bike
6 Barbell Strict Presses
*Build in Strict Press Weight*
