Prehab

Recommended Warm Up (15 Minutes):

400m Run

Stretch as a Group

15-10-5

Hollow Rock

Push Ups

MetCon

Strength

For 5 Rounds:

1 Minute Max Calorie Bike

1 Minute Max Reps Clean and Jerk (115/75#)

1 Minute Max Reps Toes to Bar

1 Minute Rest

 

*You can group everyone in groups of 4.  We waterfalled the start, so this took 23 minutes total.

 

Skill Work