Prehab

Recommended Warm Up (15 Minutes):

2 Rounds:

200m Run

12 Tempo Goblet Squats (4 Seconds Down)

 

T-Spine Stretch

MetCon

5 Rounds for Time:

10 Front Squats (135/95#)

10 Strict Handstand Push Ups

10 Burpees

 

16 Minute Time Cap

 

*The front squats should be unbroken.  Pace out the burpees.

Scaling Options:

Strict HSPU or Kipping HSPU or Double Dumbbell Strict Press

Strength

Tempo Front Squat (25 Minutes)

3-3-3-3-3

 

*Chose a good working weight here.  All 5 sets at the same weight.  Looking for 3-4 seconds for the eccentric portion of the rep (going to the bottom) EACH REP.

Skill Work