Prehab
Recommended Warm Up (15 Minutes):
400m Run
While Bear Hugging a Med Ball:
10 Goodmornings + Squat (Wide Stance)
10 Goodmornings + Squat (Normal Stance)
10 Inchworms + 2 Push Ups
MetCon
Every 2 Minutes for 20 Minutes:
200m Run
10/8 Calorie Row
*This is 10 rounds total. It becomes an AMRAP if the clock catches you!
Strength
Tempo Deadlift (20 Minutes)
3 x 5 @ 60% of 1RM
*4 Seconds on the way down for each rep!