Prehab
2 sets
1 min bridge hold
15 m lateral band walk
15 banded good mornings
MetCon
12 min AMRAP:
200 m Run
20 Overhead Squats (115/75)
200 m Run
20 Hollow Body Rocks
Strength
Back Squat
Work to a heavy set of 3
2 sets
1 min bridge hold
15 m lateral band walk
15 banded good mornings
12 min AMRAP:
200 m Run
20 Overhead Squats (115/75)
200 m Run
20 Hollow Body Rocks
Back Squat
Work to a heavy set of 3