Prehab

Recommended Warm Up (10 Minutes):

4 Minute Bike (moderate)

1 Minute Couch Stretch Each Leg

1 Minute Squat Hold

:30 Calf Stretch Each Leg

MetCon

For Time:

25 Kettlebell Swings (70/53#)

25/20 Calorie Bike Erg

25 Burpees to a Touch

100’ Single Arm Dumbbell Overhead Walking Lunge (70/50#)

-Rest 3 Minutes-

100’ Single Arm Dumbbell Overhead Walking Lunge (70/50#)

25 Burpees to Touch

25/20 Calorie Bike Erg

25 Kettlebell Swings (70/53#)

*This took most around 15-20 Minutes.  If you need, stagger the start by 2 minutes.  You can assault bike or row if you don’t have bike ergs.  Touch a pull up bar with both hands for the burpees to a touch.  The kettlebell swings should be challenging but ideally unbroken!

Strength

Back Squat (20-25 Minutes)

5-5-5-5

*Work up to a heavy set of 5 for the day, but get 4 heavy sets in working up in weight each set.  Example: 225/245/255/265#.

Skill Work