Prehab
Recommended Warm Up (10 Minutes):
2 Rounds:
90 Second Bike
10 Shoulder Rolls (pvc)
10 Push Ups
5 Strict Pull Ups
MetCon
Bike Erg (20 minutes total)
5 Rounds
0:10 seconds Hard
0:50 seconds Easy
5 Rounds
0:20 seconds Hard
0:40 seconds Easy
5 Rounds
0:30 seconds Hard
0:30 seconds Easy
5 Rounds
0:40 seconds Hard
0:20 seconds Easy
Strength
Bench Press (20 Minutes)
3-3-3-3-3
*Do these all at the same weight. Go heavy today. Do 3 Weighted Strict Pull Ups after each set. If you can do weighted, pick a challenging band or bodyweight may be enough!
Dumbbell Floor Press
3 x Max Reps (10-15 Reps)
*This is basically a dumbbell bench press but on the floor. Pick a moderate to heavy weight and do 3 sets of max reps. Control the dumbbells on the way down each rep. Rest no more than 2 minutes after each set.