Prehab

Recommended Warm Up (10 Minutes):

1 Minute Bike

1 Minute Squat Hold

1 Minute Bike

Banded Front Rack Stretch

1 Minute Bike

10 Tempo Goblet Squats (4 Seconds Down)

MetCon

5 Round for Time:

25 Air Squats

15-12-9-6-3

Front Squat (185/125#)

*This should be a 10 minute or less workout.  Move through the sit ups.  Front squats should be challenging but ideally unbroken!

Cash Out:

4 Sets

5 Strict Weighted Pull Ups

5 Strict Pull Ups

20 Push Ups

*For the 10 pull ups, do 5 hard pull ups and then 5 easier pull ups, whatever that is for you!   It can be 5 strict into 5 kipping.  5 Banded Strict into 5 inverted rows.  5 Strict into 5 Strict banded.

Strength

Front Squat (15-20 Min)

3×3 @ 80% of 1RM

*Not a ton of volume here today.  Just want you to hit 3 heavy sets here.  All at the same weight.

Skill Work