Prehab
2 sets
Bottoms up carry D&B (switch arms)
10 yoga push-ups
MetCon
For time:
1,000 m row
50 Alternating DB Snatches (50/35)
50 V-Ups
Strength
A1. S.A. DB Bench Press x6 (ea arm)
A2. Strict pull-up x4-6
3 sets, rest :60 between
2 sets
Bottoms up carry D&B (switch arms)
10 yoga push-ups
For time:
1,000 m row
50 Alternating DB Snatches (50/35)
50 V-Ups
A1. S.A. DB Bench Press x6 (ea arm)
A2. Strict pull-up x4-6
3 sets, rest :60 between