Prehab
Recommended Warm Up (15 Minutes):
400m Run
Spiderman Stretch
Couch Stretch
Calf/ Ankle Stretch
Upper Back Foam Roll
2 x 15 Air Squats
MetCon
In a Team of 3, 25 Minute AMRAP:
300/250m Row
15 Wall Ball (20/14#)
3-5 Muscle Ups
*Waterfall the start. Someone is always on the rower. After you get done your 300/250m, complete 15 wall balls and 1 set of muscle ups. Rest until it’s your turn on the rower again!
Scaling Options:
3-5 Muscle Ups or 7-10 Chest to Bar Pull Ups or 7-10 Pull Ups or 7-10 Banded Pull Ups