Prehab
upper body dynamic
MetCon
2000/1500 row
50 double unders
21 burpees over rower
50 double unders
15 burpees over rower
50 double unders
9 burpees over rower
Strength
12:00
4×4 bench press @70-80%
upper body dynamic
2000/1500 row
50 double unders
21 burpees over rower
50 double unders
15 burpees over rower
50 double unders
9 burpees over rower
12:00
4×4 bench press @70-80%