Prehab
lower body dynamic
hip flow
MetCon
8:00 AMRAP
8 American kettle bell swings 50/30
8 toes to bar
2:00 in rest
2 x 400m run for time
1:00min rest between
Strength
16:00
5-4-3-5-4-3
back squat (building in waves; after first set of 3, drop back down for the set of five, but go heavier for that set)
Example: 135, 155, 185, 155, 185, 205