Prehab
upper body dynamic
thoracic rotations
MetCon
3 rounds
500m row
50 double unders
8 muscle ups (bar or ring)
Strength
15:00
3-4 sets
:20 L-sit
:25 side plank (each side)
:30 sorenson hold
15 jumping squats (explode)
rest as needed
upper body dynamic
thoracic rotations
3 rounds
500m row
50 double unders
8 muscle ups (bar or ring)
15:00
3-4 sets
:20 L-sit
:25 side plank (each side)
:30 sorenson hold
15 jumping squats (explode)
rest as needed