Prehab
upper/lower body dynamic
glutes/hamstrings
MetCon
4 rounds
250m row
10 pullups
10 kettle bell swings (heavy)
Strength
16:00
deadlift
build to a heavy one rep max
upper/lower body dynamic
glutes/hamstrings
4 rounds
250m row
10 pullups
10 kettle bell swings (heavy)
16:00
deadlift
build to a heavy one rep max