Prehab

Recommended Warm Up (10 Minutes):

2 Minutes Row or Ski

15 Goodmornings (pvc)

15 Shoulder Rolls (pvc)

15 Overhead Squats (pvc)

MetCon

For Time:

50/40 Calorie Row

50 Handstand Push Ups

50/40 Calorie Row

Rest 5 Minutes

50/40 Calorie Row

50 Toes to Bar 

50/40 Calorie Row

25 Minute Total Time Cap

*Treat these as 2 separate workouts.  Try to row at a solid pace and see if you can even pick it up a bit the last 20 calories of the second set each time.  

Strength

7 Minute EMOM:

1 Snatch + 3 Overhead Squats

*Not too long, just some good strength work.  Pick something fairly heavy that you can squat snatch.  3 reps AFTER the squat snatch!  IF you feel good you can add a little weight as you go.  NO MISSES!

Skill Work