Prehab
Recommended Warm Up (15 Minutes):
400m Run
2 Rounds:
1:00 Bike
10 Power Cleans (empty bar)
10 Pull Ups (Jumping pull ups if needed)
MetCon
In a Team of 3, 25 Minute AMRAP:
Partner 1: Max Calorie Assault Bike
Partner 2: 10 Power Cleans (135/95#)
10 Muscle Ups
Partner 3: Rest
*In a team of 3. Rotate on the Power Clean/ Muscle Up station. No more than 3 sets on the muscle ups. The sub for muscle ups is burpee pull ups. The cleans should be something you can move fast through. Most teams got 5-6 rounds in. Score is the total number of calories. You can sub any machine for the bike!