Prehab

2 sets

lateral band walk D&B

duck walk D&B

12 Back extensions

 

MetCon

For time:

25 calorie Bike

30 Alt. DB snatch (50/35)

20 cal bike

30 DB power cleans

25 cal bike

Strength

Back Squat 6-4-2 increasing weight

15 face pulls between sets

Skill Work