Prehab
Recommended Warm Up (10 Minutes):
1:00 Bike Erg
15 Air Squats
1:00 Bike Erg
World’s Greatest Stretch
1:00 Bike Erg
1:00 Squat Hold
MetCon
For Time:
15 Burpee Box Jump Overs (24/20”)
25 Toes to Bar
100’ Plate Overhead Walking Lunge (45/25#)
25 Toes to Bar
15 Burpee Box Jump Overs (24/20”)
Rest 3-5 Minutes and repeat!
Strength
Back Squat (20 Minutes)
1-1-1
*Work up to a heavy single for the day. Test the limits of your positions/technique/strength for the day.