Prehab
lower body dynamic
hip flow
ankle mobility
MetCon
14:00 AMRAP
14 dbl db step ups 50/30
12/10 cal bike
10 dbl db power cleans 50/30
Strength
16:00
4×6 back squats (challenging, all sets at the same weight)
lower body dynamic
hip flow
ankle mobility
14:00 AMRAP
14 dbl db step ups 50/30
12/10 cal bike
10 dbl db power cleans 50/30
16:00
4×6 back squats (challenging, all sets at the same weight)