Prehab
Recommended warm Up (15 Minutes):
2 Rounds:
:90 Bike
60 Single Unders
1 Minute Couch Stretch Each Leg
1 Minute Banded Front Rack Stretch each Arm
2 Minute Frog Stretch
MetCon
100 Double Unders
-Then-
3 Rounds:
30 Ab Mat Sit Ups
10 Front Squats (225/155#)
-Then-
100 Double Unders
15 Minute Time Cap
*I’m looking for this to be in the 10-12 minute range. The front squats should be CHALLENGING sets of 10 unbroken. From the floor.
Scaling Options:
100 Double Unders 2:00 of Double Unders 200 Single Unders
Strength
Front Squat (20 Minutes)
5-3-1-1-1
*Work up to a heavy single for the day!