Prehab

upper body dynamic

foam roll

MetCon

15:00 AMRAP

15 bike calories

30 db snatches 50/30

45 double unders

Strength

15:00

3-4 sets

5-8 strict pull-ups w/ :03 pause at the bottom

:45 plank

:30 hollow hold

rest as needed

Skill Work

before METCON:

5:00

attempt max double unders

(optional)