Prehab
Recommended Warm Up (10 Minutes):
3 Minutes on a Machine
1:00 Couch Stretch Each Leg
1:00 Pigeon Stretch Each Leg
10 Tempo Air Squats
10 Jump Squats
MetCon
5 Rounds for Time:
500m Row
20 Toes to Bar
1:00 Recovery Bike Erg
*This took most between 20-25 minutes. The bike should be an easy recovery pace, but at 80-85 RPM. Work hard on the rower and toes to bar. You can also do a 200m jog to recover as well! Stagger the start by about 2 minutes. Send the second group after the first group is all off the rowers.
Strength
Back Squat (20 Minutes)
10 x 2 @ 75% of 1RM
*Try to add 5-10# from last week. The focus here is putting as much force as possible into the ground every rep. Do a new set every 90 seconds.