Prehab
Recommended Warm Up (15 Minutes):
400m Run
Ankle Rolls
Leg Swings
Calf Stretch
5 Inchworms + 2 Push Ups
MetCon
For Time, With a Partner:
1 Mile Run (together)
100/80 Calorie Row or Bike
100 Shoulder to Overhead (155/105#)
Rest 3 Minutes
800m Run (together)
50/40 Calorie Row or Bike
50 Shoulder to Overhead (155/105#)
*This took teams anywhere between 25-40 minutes. I would cap this workout at 40 minutes if need be! Run together, share the rest of the work. You CAN start the machine if you beat your partner back from the run.