Prehab

2 sets

12 pigeon climbers

12 back extensions

then,

1 min couch stretch (ea side)

2 min gravity drop

MetCon

For time w/ a partner:

5k row (switching every 500 m)

Rest 2 min,

1 mile run (switching off every 200 m)

Rest 2 min,

5 mile bike (switch every .5)

 

 

Strength

Skill Work

3 sets not for time:

15 DB hammer curls

15 triceps press downs

15 v-ups