Prehab
upper/lower dynamic
glute/hamstring activation
MetCon
4:00 AMRAP
max calorie bike
2:00 Rest
10:00 AMRAP
10 Russian kettlebell swings (heavy)
10 box jumps 30/24 (high)
Strength
18:00
2-2-2-1-1-1…
deadlift
(test 1rm)
upper/lower dynamic
glute/hamstring activation
4:00 AMRAP
max calorie bike
2:00 Rest
10:00 AMRAP
10 Russian kettlebell swings (heavy)
10 box jumps 30/24 (high)
18:00
2-2-2-1-1-1…
deadlift
(test 1rm)