Prehab
Recommended Warm Up (15 Minutes):
600m Run
Hamstring Stretch
Calf Stretch
Leg Swings
Line Drills:
-High Knees
-Butt Kicks
-A-Run
-Open Hips
-Close Hips
-5 Hard Steps off the line
MetCon
4 x 600m Run @ 80% Effort
1 Minute Rest after each run
*This should take 12-15 Minutes. Rest exactly 1 minute after each run. This should be an 80% effort each run.
Strength
Bench Press
3-3-3
*Work up to 3 heavy sets. You can do all 3 sets at the same weight or add a little weight each set. You should have plenty of time, about 25 minutes for this.
Weighted Strict Pull Ups
5-5-5
*Superset this with bench press. Do 5 Strict Pull ups after EVERY set of bench press including warm up sets. If you can, work up to adding some weight to your pull ups.