Prehab
Recommended Warm Up (15 Minutes):
400m Run
:20 Single Unders
:20 Right Leg Single Unders
:20 Left Leg Single Unders
Stretch: Calves, Ankles, Hamstrings, Quads
1 Minute Double Under Practice x 2 Sets
*Rest 1 Minute Between Each
MetCon
3 Rounds for Time:
1,000m/800m Bike Erg
50 Double Unders
10 Muscle Ups
50 Double Unders
1,000m/800m Bike Erg
Rest 3 Minutes
Strength
Skill Work
Cash Out:
3 x Max Reps Double Dumbbell Seated Strict Press
3 x 30 Toe Touch Sit Ups
*Shoot for 8+ Reps on the Strict Press! Superset these 2 movements. For the toe touch sit ups- on your back feet up in the pike position, reach and touch your toes for 30 reps.