Prehab

Recommended Warm Up (10 Minutes):

2 Rounds:

1:00 Bike

1:00 Row

MetCon

With a Partner, for Time:

3 Rounds:

25 Wall Ball (20/14#)

25 Ab Mat Sit Ups

–

100/80 Calorie Row

100 burpees

100/80 Calorie Row

–

3 Rounds:

25 Wall Ball (20/14#)

25 Ab Mat Sit Ups

 

*Allow 40 Minutes for this workout!  With a partner complete for time.  You will do wall balls while your partner does sit ups for the 3 rounds each, then do the 100/100/100 as a team, then finish the last 3 rounds as you did the first 3 rounds!

Strength

Tabata (:20 ON/ :10 OFF x 8 Rounds)

Alternate Between:

  1. Plank Hold (Top of Push Up)
  2. Bottom of push up with nothing touching the ground!

 

*Work on BREATHING in these two positions.  You should be able to breathe while being tight in your core and “hollow”.  This is a very good skill to have  for workouts and bodyweight strength in general.

Skill Work