Prehab
Recommended Warm Up (15 Minutes):
200m Run
15 Air Squats
200m Run
15 Push Ups
200m Run
5 Power Cleans
5 Front Squats
5 Push Jerks
*With Empty Barbell
MetCon
In a Team of 3:
15 Minute AMRAP:
Partner 1: 200m Run
Partner 2: AMRAP
7 Push Ups
3 Muscle Ups OR 7 Toes to Bar
Partner 3: Rest
5 Minute Rest
15 Minute AMRAP:
Partner 1: 250m Row
Partner 2: AMRAP
3 Power Cleans (135/95#)
3 Front Squats (135/95#)
3 Shoulder to Overhead (135/95#)
Partner 3: Rest
*One person on each station. If need be, start half of the class on each AMRAP. One person ALWAYS running or rowing. Partner 2 is doing the barbell AMRAP or the gymnastics AMRAP. Pick up where YOU left off on the AMRAP the next time it’s your turn.