Basic Prehab/Activation
2 min machine
10 Passthrus
10 Dislocates per side
90/90 Hipswitch
10 Cat cows
10 Scapula Pushups
20 Plank Shoulder taps
Strength: Week 5 ( 1 set every 3 min x 4 sets)
8 Barbell Strict Press (65/45)
12 Ring rows or 8 Banded Pull ups
50FT Low Hip Bear Crawls
For time 5 rounds:
40m Farmers Carry
15 Plate Ground to overhead (45/25)
10 Burpee to plate
40 Cross Mountain climbers (L+R =2)
Immediately go to…
After 4 Rounds
Find a partner Go for 10 Sets ( 5 sets each)
150/120m Sprint on the air runner Or 2nd floor run sprint to finish the workout (1 Working at a time) tap your partner then go
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