Prehab
8 min AMRAP
60 sec bike
10 Plank to press
10 banded external rotations
10 hollow rocks
10 sit-ups
10 reverse crunches
X5 (1min rest b/w rounds)
30 min AMRAP
1km row
10 ring rows
10 push-ups
20 box jumps
50 double unders (100 skips)
1km run
10 ring rows
10 push-ups
20 box jumps
50 double unders
3km Assault bike
10 ring rows
10 push-ups
20 box jumps
50 double unders
(Move through consistently. Don’t rush and focus on quality movement).
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