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.

Skill Work