Prehab

lower body dynamic

hip flow

MetCon

“DEATH” bu DB burpee box step overs

every minute on the minute, perform one db burpee box step over

add one rep every minute until failure to complete prescribed reps in designated time (:60)

oo:00 – 1 db burpee box step over

01:00 – 2 db burpee box step overs

02:00 – 3 db burpee box step overs

03:00 – 4 db burpee box step overs

all boxes set at 20″

RX Men – 50# dumbbells

RX Women – 30# dumbbells

Strength

15:00

4×8

box squats

(building)

Skill Work