Prehab

Recommended Warm Up (15 Minutes):

1,000m Bike (250m Easy, 250m Hard X 2)

 

With an Empty Barbell:

10 Good Mornings

10 Romanian Deadlifts

 

5 Air Squats + 5 Jumps (Straight up from the bottom of a squat)

MetCon

20 Minute AMRAP:

Bike Calories

 

*This is with a partner alternating 30 seconds ON/ 30 seconds OFF max calories.

Strength

Deadlift (25 Minutes)

3-3-3-6

 

*Work up in weight each set of 3 reps.  On your final set complete a drop set of: drop weight to first set weight and complete max reps (6 or more reps!).

Skill Work