Pre-hab.
Part 1:
3 sets, reps of 6-8
- Bench Press
- Inverted Row
- Olympic Bar Push Pull
- Wall Ball
- Farmer Carry x 50yds (hint for time: use a sandbag - just don't drag it)
- Sandbag Squat (holding the bag underneath, with the weight on your arms)
Part 2:
Set your timer for 20 seconds with a 5 second transition. -if you don't like skipping, substitute high knees, running on the spot, phantom skipping, jumping jacks, anything that you can transition quickly into and out of that is cardio (i.e.: treadmill running would be a bad idea as it takes too long to get going on it)
Skip
Pull Ups or Assisted Pull Ups Skip
Wall Sit Bicep Curl
Skip
Decline Push Up
Skip
Box Jump
Skip
Plank (low, on elbows, this is your recovery!)
Repeat four times total
Part 3:
Core.
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