Prehab
Recommended Warm Up (10 Minutes):
1 Minute Bike
15 Pause Air Squats
1 Minute Bike
15 Dumbbell Strict Press
1 Minute Bike
15 Kettlebell Swings
-Stretch-
*Hips, Ankles, Front Rack
MetCon
For Time:
12-10-8-6-4-2
Deficit Handstand Push Ups (8/4”)
6-5-4-3-2-1
Squat Cleans (245#/ 165#)
15 Minute Time Cap
*This workout is HEAVY so scale accordingly to finish in the 15 minutes. For the deficit HSPU, stack plates for your hands. These are kipping.
Strength
Front Squat (20-25 Minutes)
4 x 5 @ 75% of 1RM
*All at the same weight! Just some good working sets here focusing on holding a good position.