Prehab
Recommended Warm Up (10 Minutes):
2 Rounds:
15 Calorie Bike Erg
50 Single Unders
15 Tempo Goblet Squats (light)
MetCon
3 Round for Time:
25 Wall ball (20/14#)
50 Double Unders
25/20 Calorie Bike Erg
50 Double Unders
25 Air Squats
50 Double Unders
Rest 2 Minutes
22 Minute Time cap
*You can use an assault bike if needed or run 200m. Each round should be in the 5-7 minute range ideally.
Scaling Options:
50 Double Unders 1:00 of Double Unders 100 Single Unders
Strength
Every 1:30 for 15 Minutes:
2 Tempo Back Squats
*10 sets! 4-5 seconds on the way down. Go around 70% here. Keep your speed on the way up.