Prehab
Recommended Warm Up (15 Minutes):
3 Minutes on a Bike
-1 Minute Ease
-1 Minute Moderate
-1 Minute Hard
-Stretch as a class-
*Hips, Calves, Ankles, Hamstrings, Quads
MetCon
7 Rounds for Time:
7 Deadlifts (315/205#)
14/11 Row
*Alternate ROUNDS with a partner for 7 rounds EACH. Looking for each round to take just about a minute. IF you don’t have ski ergs, you can row your calories. Deadlifts should be heavy but unbroken. Ski or row HARD
Strength
Back Squats (25 Minutes)
4 x 4 @ 80% of 1RM
*All at the same weight