PreHab
Tall Plank Theraband Lateral Walk 20’/side
Single Arm Trap 3 Raise w/ DB Isometric x 10/arm (slow and light)
Scapular Ring Rows x 10 (pause 1sec at top)
2-3 Sets
A. Warm Up
3-5 sets
100m row
25 Double Unders
100m row
6 Burpees
-rest up to 75 seconds between rounds-
*Build pace each round
B. Strength
3-4 sets of the following superset
Elevator Dips (Ring or Bar)
2 second pause at each position
6-10 reps @ 31X1 Tempo
C. Conditioning
3 rounds for time of:
14 Push Ups
12/10 calorie bike
10 Alternating Step Ups 24/20″
-1 minute rest-
Coaches challenge
3 rounds for time of:
14 Hand Release Push Ups
12/10 calorie bike
10 Box Jump Overs 24/20″
2 Rope Climbs
-1 minute rest-