Prehab

Recommended Warm Up (10 Minutes):

3,000m Bike Erg (1,000m @ 70rpm, 1,000m @ 80rpm, 1,000m @ 90rpm) (adjust damper as needed)

OR

1,500m Row (500m @ 22 s/m, 500m @ 25 s/m, 500m @ 28 s/m)

OR 

6 Minutes on an Assault Bike (2 Minutes @ easy pace, 2 Minutes +3 RPM, 2 Minutes @ +3 more RPM)

MetCon

20 Minute Bike Erg

For Max Meters

*Do this as 5 rounds (continuous) 3 Minutes Moderate/ 1 Minute TEMPO (5k pace or faster).  You are biking for 20 minutes straight.  The 3 Minutes should be a moderate pace you can recover at.  

** If you are using rowers as your movement of the month.  Same concept.  3 Minutes Moderate/ 1 Minute @ 3k pace)

*If you are using Assault Bikes for your movement of the month.  Go a 20 minute bike alternating between 1 Minutes moderate/ 1 Minute Hard.

Strength

Bench Press (20 Minutes)

3 x 8 @ 70% of 1RM

*Do 6-12 Strict Pull Ups after each set

Strict Ring Dip

3 x 8 Reps 

*DO 6-12 Inverted rows after each set.  Use a band if needed for the dips.

Skill Work