Prehab
upper/lower body dynamic
thoracic rotations
foam roll
MetCon
3 rounds
21 toes to bar
15 thrusters 95/65
9 box jumps 24/20
Strength
15:00
3 x 10
strict press (heavy but unbroken)
rest 2:30 min between sets
upper/lower body dynamic
thoracic rotations
foam roll
3 rounds
21 toes to bar
15 thrusters 95/65
9 box jumps 24/20
15:00
3 x 10
strict press (heavy but unbroken)
rest 2:30 min between sets