Prehab
Recommended Warm Up (10 Minutes):
2 Minutes on a Machine
-Stretch-
Hamstrings, Quads, Hips, Calves
MetCon
3 Rounds for Quality:
20 Single Leg Box Step Ups (50/35#)
20 Single Leg Box Step Ups (50/35#)
10 Back Squats (185/125#)
*Do all the step ups on right leg and then all 20 on the left leg. 20” on the box for everyone. Back Squats must be unbroken. Rest 2-3 Minutes after each round.
3 Rounds for Quality:
6 Bench Press
12 Strict Pull Ups
18 Deficit Push Ups
*6 Bench Should be challenging but unbroken! Rest 2 minutes after each round! Use a band for strict pull ups if needed. Push Ups are on 2 plates. You may not need to make them deficit if normal push ups are challenging.
Strength
Back Squat (20 Minutes)
3 Rep Max
*Movement of the Month Re-Test! Set your members up for success. Try to hit a 5-10# PR FIRST! Don’t put the same weight on the bar as the beginning of the month.