Prehab

Recommended Warm Up (10 Minutes):

1:00 Bike

15 Air Squats

1:00 Bike (Damper 10)

50’ Walking Lunge

1:00 Bike (Standing)

15 Jump Squats

-Stretch-

MetCon

3 Rounds for Time:

21/18 Calorie Row

15 Strict Handstand Push Ups

90’ Dumbbell Front Rack Walking Lunge (50/35#)

*This too most around 12-15 Minutes.  Stagger the start by 2 minutes if needed.  Hold 2 Dumbbells or Kettlebells in the front rack position for the lunges.

Scaling Options:

15 Strict HSPU  15 HSPU  25/20 Push Ups

Strength

Back Squat (20-25 Minutes)

1-1-1

*Work up to a heavy single for the day.  Try to hit 5# heavier than you did last week.

Skill Work