Prehab
2 sets
10 cat/cows
10 S.L. Hip bridges (ea leg)
10 banded good mornings
MetCon
4 rounds for time:
12 SDHP (115/75)
12 bar facing burpees
36 double unders
Strength
8 min EMOM
2 Deadlifts (same weight across, heavy)
2 tall box jumps
Skill Work
2 rounds
20 yd single arm OH KB Carry ( ea arm)
15 back extensions
10 sec. chin over bar hold