Prehab
Recommended Warm Up (15 Minutes):
500m Row
15 Shoulder Rolls
30 Single Unders
15 Push Ups
30 Double Unders
MetCon
For time:
100 Double Unders
10 Handstand Push Ups
25 Toes to Bar
10 Handstand Push Ups
100 Double Unders
*Rest 3 Minutes and REPEAT!
*This is 2 total rounds! Take a strict 3 minutes rest. Allow at least 20 minutes for this workout. Scaling Options are below.
Scaling Options:
100 Double Unders or 2:00 of Double Unders or 200 Single Unders
25 Toes to Bar or 25 Knees to Chest or 25 V-Ups
10 Handstand Push Ups or 10 Double Dumbbell Push Press
Strength
Strict Press (15 Minutes)
3 x 5 @ 65-70% of 1RM
*Work on quality in your press today! No arching. Stay hollow and keep the bar close to the center line of your mass.