Prehab
2 sets
12 S.L Hip bridges
6 Half Kneeling bottoms up press (ea arm)
Duck walk D&B
MetCon
16 min AMRAP:
3-6-9-12-15… increasing by 3 reps each round
Shoulder to overhead (115/75)
Lateral burpees
Box jumps
Strength
A1. Single Leg RDL 4×8 (ea leg)
A2. Single Arm DB Split Jerk x6 (ea arm)
*:60 rest between sets