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.

Skill Work