Prehab
Recommended Warm Up (10 Minutes):
Leg Swings
Ankle Rolls
15 Air Squats
10 Wall Balls
MetCon
For Time:
400m Run
50 Wall Ball (20/14#)
400m Run
Rest 5 Minutes and REPEAT!
*Rest exactly 5 minutes. This took about 15-22 Minutes. Go big on the sets of wall balls!
Strength
Romanian Deadlift
4 x 10 @ 50% of 1RM
These are to be double overhand, no hook grip, do not touch the floor deadlifts… do these as Romanian deadlifts keeping the legs straighter than conventional deadlifts to work on the hamstrings and lower back.
*4 x 25 Ab Mat Sit Ups
*After each set of Deadlifts.