Prehab

Recommended Warm Up (10 Minutes):

1:00 Bike

15 Air Squats

1:00 Bike

50’ Bodyweight Walking Lunge

MetCon

3 Rounds for Time:

30/24 Calorie Row or 400m Run

30 Ab Mat Sit Ups

30 Dumbbell Front Rack Walking Lunges (70/50#)

90 Double Unders

Rest 2 Minutes

20 Minute Time Cap

*One dumbell held under your chin. For the lunges you can do them in place or walk 15 steps out and then 15 back.

Strength

Back Squat (20-25 Minutes)

4 x 6 @ 70% of 1RM

*All at the same weight!

Skill Work