Prehab
lower body dynamic
hip flow
MetCon
3 rounds
400m run
50ft db goblet walking lunge 50/30
20 situps
20 alt db snatches 50/30
Strength
15:00
4 sets (superset)
5 back squats @22×1
5 seated box jumps
(building in weight and height)
lower body dynamic
hip flow
3 rounds
400m run
50ft db goblet walking lunge 50/30
20 situps
20 alt db snatches 50/30
15:00
4 sets (superset)
5 back squats @22×1
5 seated box jumps
(building in weight and height)