Prehab
Recommended Warm Up (15 Minutes):
400m Run
3 Rounds:
10 Calories on any machine
10 Push Ups
10 Kip Swings + 5 Pull Ups
MetCon
3 Rounds for Time, With a Partner:
90/75 Calories on any Machine
60 Hang Power Cleans (155/105#)
30 Burpee Muscle Ups
Time Cap = 35 Minutes
*This should take AT LEAST 30 minutes. Break up the work as you wish so one person is working and the other is resting. Pick a weight on the hang power cleans where you can alternate in sets of 5-10 reps.
Scaling Options:
Burpee Muscle Up or Burpee Pull Up