Prehab
2 sets
Lateral band walk D&B
1/2 tactical frog x12/leg
scap pull-ups x12
MetCon
for time:
50 KB swings (53/35)
40 Ball slams
30 Alternating pistols
20 GHD sit-ups
10 box jump overs (30/24)
Strength
A1. Bulgarian Split Squat w/ DB’s 4×6/leg
:60 rest
A2. Weighted Strict Pull-up x5
:90 rest