Prehab
Recommended Arm Up (10 Minutes):
400m Run
2 Rounds:
15 Shoulder Rolls (pvc)
15 Banded Rows (Squeeze at the top of each rep)
MetCon
10 Rounds for Time:
200m Run
10 Towel Pull-ups
Time Cap = 20 Minutes
Strength
4 Rounds for Quality:
8 Bench Press
:30 L-Sit Hold
50 Double Unders
*Do this with the last 15-20 minutes of class. You can add weight each round for the bench press. Now is a really good time to work on some double unders without a clock! We had multiple people get their first double under the same. As a coach, now is a good time to coach people through double unders!