Prehab

upper/lower body dynamic

thoracic spine rotations

stretch pecs

MetCon

for time (18:00 time cap)

25 wallballs

20 calorie row

15 pull ups

20 wallballs

15 calorie row

10 pull ups

15 wallballs

10 calorie row

5 pull ups

Strength

15:00

3×8 @65-75%

bench press

Skill Work