Prehab
upper/lower body dynamic
thoracic rotations
glute/hamstring prep
MetCon
5 rounds
15 calorie row
15 calorie bike
30 double unders
:90 rest
Strength
15:00
3-4 sets
8 RDL’s w/ :03 descent
10 back extensions
10 bird dogs (5/5)
upper/lower body dynamic
thoracic rotations
glute/hamstring prep
5 rounds
15 calorie row
15 calorie bike
30 double unders
:90 rest
15:00
3-4 sets
8 RDL’s w/ :03 descent
10 back extensions
10 bird dogs (5/5)