Prehab

Recommended Warm Up (15 Minutes):

400m Run

3 Rounds:

10 Calories on a machine (hard Pulls)

10 Leg Swings

10 Push Ups

MetCon

With a Partner, 5 Rounds for Time:

400m Run (Together)

20/15 Calorie Row

20 Push Ups

 

*5 Rounds for Time.  Run TOGETHER.  When you get in from the run, PARTNER 1 is rowing 20/15 Calories WHILE PARTNER 2 is doing 20 GOOD push ups.  After both partners are done that movement, they flip.  PARTNER 2 is now rowing 20/15 Calories while PARTNER 1 is doing 20 GOOD push ups.  That is one round.  They would then go out for the 400m run on their second round.

Strength

Skill Work