Basic Prehab/Activation
2 min machine
20 90/90 hipswitch
10 Deadbugs
10 Kang squats
10/side warrior squats
5/side WGS
20 Calf Raises
30 Tibialis Raises
30 Sec on 30 Sec OFF x 3 Sets
Pogo Hops
Skater Squats
Seated Box jumps or Low box jumps
Alternating Jumping Lunges
Conditioning Hyrox Chipper (18 min cap)
100 Single Unders
50 Reverse DB Goblet Lunges (24/16kg)
25 Goblet Thrusters
50 Single Alternating Box Step ups with KB OR DB
25 Goblet Thrusters (24/16kg)
100 Single Unders
Comments