Again, this is good stuff and is important.
ALL: Metcon (Weight)
Squat therapy; anterior hip/quad and external rotator work.
ALL: Metcon (No Measure)
10 banded walk steps (5 each direction, foot width closes and opens with resistance)
10 “I, Y, T” in facedown arch hold with thumbs up
20 side lying clam shells per side
5 pairs lateral squats
5 pairs Samson stretches
10 glute bridges
If you do squat load, keep meticulous.
ALL: Metcon (Time)
Individual, as desired:
20:00 to 60:00 row, Airdyne, or run at easy pace
*record total time spent