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NEW IRMO LOCATION! 3541 Dreher Shoals Rd. in the Ballentine Business Park

Prehab

Recommended Warm Up (15 Minutes):

1 Minute Bike

1 Minute Ski

1 Minute Bike

1 Minute Ski

-Stretch-

T-Spine

Hamstrings

Hips

MetCon

5 Rounds for Time:

7 Power Snatch (155/105#)

7 Burpees

7 Muscle Ups

16 Minute Time Cap

*Pick a weight on the snatches so you can get all 7 reps done in about a minute.  They can be fast singles.

Strength

Tempo Deadlifts (15-20 Minutes)

5-5-5+

*Do these at 65% of your 1RM Deadlift.  Control the bar on the way down.  3-4 seconds on the way down.  Don’t bounce the bar going into the next rep.

Skill Work