Prehab
thoracic spine rotations
upper body dynamics
MetCon
8 – 16 – 8
push jerks 95/65
front rack reverse lunges 95/65
pullups
Strength
CONDITIONING
bike sprints
E4MOM x 4
:20 bike sprint
:20 Sorenson hold
:20 hollow hold
start with bike, then complete core movements at your own pace, within the 4 minute window