Prehab

2 sets

15 band pull-aparts

:20 top of dip hold

30 shoulder taps

 

MetCon

30-20-10

Pull-ups

Renegade Row w/ Push-up

GHD Sit-ups

Strength

A1. Ring dips 3×6-8

A2. S.A. Ring Rows x8 (ea arm)

A3. Side Plank x45 seconds

*60 sec. rest between movements

 

Skill Work