Prehab

Recommended Warm Up (10 Minutes):

400m Run

20/15 Calorie Row

4 Rope Pulls

MetCon

4 Rounds for Time:

400m Run

20/15 Calorie Row

4 Rope Pulls

 

*This should take most people between 20-25 minutes.  Move at a steady pace.

 

Scaling Options:

4 Rope Pulls or 7 Toes to Bar + 7 Pull Ups

Strength

Chin over Bar Holds

3 x 20 Seconds

 

Double Kettlebell or Dumbbell Overhead Holds

3 x 40 Seconds

 

Plank Hold (top of push up)

3 x 60 Seconds

 

*BREATHE!  Superset each one of these 3 movements into a 3-round session of static strength work.  Work in staying in a solid hollow body position.  Work on locking the arms out and pulling your rib cage down for the OH hold.

Skill Work