Prehab
Recommended Warm Up (10 Minutes):
1:00 Bike
15 Air Squats
1:00 Bike
:30 Calf Stretch each leg
1:00 Bike
1:00 Couch Stretch each leg
MetCon
10 Rounds for Time:
500m Bike
5 Strict Pull Ups
*Alternate on the bike erg with a partner for 10 rounds each. The bike is always moving. You can sub 15/12 Calorie Assault Bike for the bike if needed. This took between 18-22 minutes.
Strength
Back Squat (20-25 Minutes)
3-3-3-6+
*Work up to something heavy for 3. Then drop weight and complete a good set of 6+ reps (no more than 10) at a lighter weight. Drop set should be 85-90% of what you hit for your 3 rep for the day.