Prehab

MetCon

Strength

Skill Work

PREHAB
1 min couch stretch (each side)
1 min bridge hold
1 min elbow plank

METCON
40 min AMRAP w/ a partner:
60 Calorie row
50 Deadlifts
40 Hang cleans
30 Front squats
20 Push press
10 Lateral Burpees
*Weight will start at 95/65 and increase after the completion of each round
– Men add 20 lbs each round
– Women add 10 lbs each round