Prehab

Thursday

Recommended Warm Up (10 Minutes):

2:00 Row

10 Dumbbell High Pulls

10 Dumbbell strict Press

10 Shoulder Rolls (PVC)

2:00 Ski

10 Dumbbell High Pulls

10 Dumbbell strict Press

10 Shoulder Rolls (PVC)

MetCon

1,000m Bike Erg

21 Bench Press (155/95#)

21 Strict Pull Ups

1,000m Bike Erg

15 Bench Press (155/95#)

15 Strict Pull Ups

1,000m Bike Erg

9 Bench Press (155/95#)

9 Strict Pull Ups

*If you don’t have bike ergs, you can for 500m!  Bench press should be at a weight where you can get through your round in 2-3 sets.  Use a band for strict pull ups if needed.  This took around 12-15 minutes for most.

Strength

Bench Press (20 Minutes)

2 Rep Max

*Work up to a heavy double for the day.  Get 2-3 good heavy sets working up to that.  Make sure you have a SPOTTER once you get heavy.

Skill Work