Prehab
:30 dead hang from bar
1 min gravity drop
Bottoms up carry D&B
MetCon
3 rounds for time:
400 m run
30 yard farmer’s carry
20 alternating weighted step-ups (plate overhead)
Strength
12 min skill EMOM
Even – 30 double unders, or :45 of practice
ODD – Handstand walk or freestanding handstand hold
Skill Work
1,000 m row for time