Prehab

Recommended Warm Up (15 Minutes):

:30 ON/ :30 Off x 5 Rounds on a bike

5-10 Air Squats during your :30 Off

 

-Stretch-

Seated Forward Fold

Pigeon each leg

Calf Stretch

MetCon

For Time:

100-80-60-40-20

Double Unders

10-8-6-4-2

Muscle Ups

 

Time Cap = 15 Minutes

*Scaling Options are below.  1 Muscle Up = 1 Strict Pull Up and 1 Push Up.  Do all the pull ups and then all of the push ups.  Scale this accordingly to finish in the 15 minutes.

 

Scaling Options:

100 Double Unders à 50 Double Unders à 200 Single Unders

10 Muscle Ups à 5 Muscle Ups à 10 Strict Pull Ups + 10 Push Ups

Strength

Tempo Back Squat (20-25 Minutes)

1×3 @ 70% of 1RM

1×3 @ 75% of 1RM

1×3 @ 80% of 1RM

1×10 @ 60% of 1RM

 

*These are TEMPO squats.  3 seconds on the way down.  Speed on the way up.  The focus is building some time under tension today in a good position.  After your last set of 3, drop the weight to 60% and do one good set of 10.  This last set does not need to be tempo!

Skill Work