Prehab
2 sets
Knee to wall ankle mobility x12 (ea leg)
1/2 Tactical frog x12 (ea way)
Stir the pots x12 (ea way)
MetCon
1,000 m Row
100 Double Unders
750 m Row
75 Double Unders
500 m Row
50 Double Unders
250 m Row
25 Double Unders
Strength
12 min skill EMOM
Min 1 – 8-10 HSPU (if you are skilled in HSPU, practice HS walking)
Min 2 – 12 Alternating Pistols
Min 3 – 2-4 Bar or Ring Muscle-ups (work on 10-15 kipping swings and transitions if you do not have these movements yet)