Prehab
Recommended Warm Up (15 Minutes):
2 Minute Bike
2 Minute Ski or Row
400mm Run
With a light Kettlebell:
10 Goblet Squats
10 Cossack Squats
10 Single Leg Deadlifts each Leg
10 Tempo Goblet Squats (3 Seconds Down)
MetCon
With a Partner, For Time:
100/80 Calorie Bike Erg
100 Wall Balls (20/14#)
100/80 Calorie Ski
Time Cap 20 Minutes
*With a partner. One person works while the other rests. I want everyone to alternate in sets of 10 the whole way through. This should be fast intervals!! If you don’t have bike ergs, you can use assault bikes, and if you don’t have ski ergs, you can row!
Strength
Tempo Back Squat (25 Minutes)
5-5-5
*3-4 Seconds on the way down. Get 4-5 good warm up sets and then do 3 good sets of 5 all at the same weight.