Prehab
Recommended Warm Up (10 Minutes):
3 Minutes on any machine
2 Rounds:
10 Goblet Squats
10 Single Leg Romanian Deadlifts (one kettlebell)
5 Inchworms + 2 Push Ups
MetCon
Squat Clean (20 Minutes)
5 x 1 @ 65% of 1RM
5 x 1 @ 70% of 1RM
*This is technique work. Focus on speed and footwork! 5 Reps at 65%, rest as needed. And then 5 more a little heavier.
Weighted Sit Ups
25-25-25
Strength
Back Squat (20-25 Minutes)
3 Rep Max
*This is our December MOVEMENT OF THE MONTH! Work up to a 3 rep max as our test-in.
Squat Clean (20 Minutes)
5 x 1 @ 65% of 1RM
5 x 1 @ 70% of 1RM