Prehab
200m run
15 push ups
15 shoulder rolls (pvc)
15 push ups
200m run
MetCon
5 rounds for time:
200m run
25-20-15-10-5
dumbell thrusters (50/35)
time cap = 20min
*No set of thrusters should be more than 2 sets. Pick an appropriate weight.
Strength
Bench Press (20min)
5-5-3-3-1-1
Work up in weight each set. Do 5 GOOD strict pull ups after each set. You can do these weighted or banded. Should be 6 good sets of 5 here.