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

Skill Work