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:
- Plank Hold (Top of Push Up)
- 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.