Prehab
Recommended Warm Up (10 Minutes):
10 Calorie Ski
15 Shoulder Rolls (pvc)
10 Calorie Ski
15 Overhead Squats (pvc)
10 Calorie Ski
5 Inchworms + 2 Push Ups
MetCon
Every 3 Minutes x 15 Minutes:
21/18 Calorie Bike Erg
7 Overhead Squats (135/75#)
*Bike hard. The OHS should be heavy but unbroken. Rest the remainder of the 3 minutes. Stagger the start by 1:30 in bigger classes. You can row the same calories or assault bike if you don’t have bike ergs. The OHS is from the ground.
Strength
5 Minute E2MOM:
6 Power Snatches
5 Minute EMOM:
3 Power Snatches
5 Minute EMOM:
1 Power Snatch