Prehab
Recommended Warm Up (15 Minutes):
400m Run
3 Rounds:
10 Push Ups
15 Air Squats
30 Double Unders
MetCon
Strength
Skill Work
25 Minute AMRAP:
In a team of 3,
100 Toes to Bar
200 Push Ups
300 Air Squats
400 Double Unders
*One person always working on 20/15 Calorie Bike Erg, 1 Person working on Chipper, One Person Resting. Rotate on the bike! If you don’t have bike ergs, you can row the same calories!