Prehab
Upper Body Dynamic Warm-up
3 rounds
1:00 Row
10 Kip swings
10 BN strict press
10 Dead bug reaches
MetCon
“Nancy”
5 rounds
400m run
15 overhead squats
RX: 95#/65#
Strength
Complex 14:00
2BN Push Jerk +1 overhead squat
Upper Body Dynamic Warm-up
3 rounds
1:00 Row
10 Kip swings
10 BN strict press
10 Dead bug reaches
“Nancy”
5 rounds
400m run
15 overhead squats
RX: 95#/65#
Complex 14:00
2BN Push Jerk +1 overhead squat