Prehab

foam roll

lower body dynamic

MetCon

ACTIVE RECOVERY

2 rounds (not for time/easy pace)

3:00 bike @60%

15 air squats

10 kip swings

15y bear crawl

2:00 bike @60%

400m jog

Strength

SKILL

12-15:00

strict pull up progressions

kipping pull up progressions

(If athlete cannot do a strict pull up, work on progressions for strict pull ups. If they can do a strict pull up, work on kipping pull up progressions/technique refinement.)

between sets

3 sets

:30 hollow hold

:20 superman hold

Skill Work