Prehab

upper/lower body dynamic

glute/hamstring activation

MetCon

5 rounds

6 deadlifts 185/125

12 chest to bar pull-ups

Strength

15:00

3 sets

5/5 single leg kb RDLs

:30 goblet squat hold (bottom of the squat)

:30 face up GHD extension hold

rest as needed

Skill Work