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NEW IRMO LOCATION! 3541 Dreher Shoals Rd. in the Ballentine Business Park

Prehab

Recommended Warm Up (15 Minutes):

3 Minutes on a machine

Spend 7-8 Minutes Static Stretching!  It’s has been a tough week.

MetCon

4 Rounds for Time:

400m Run

50 Air Squats

 

*The goal is to stay steady on the run and move at a consistent pace on the air squats.

Strength

Back Squat (25 Minutes)

1-6

*Hit a heavy single for the day, then one drop set of at least 6 reps.  No more than 10 reps though.  The drop set should be 80-85% of what you hit for your single.

Skill Work