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.