Prehab
upper body dynamic
glute/hamstring prep
MetCon
20:00 AMRAP
8 kb Turkish get-ups (4 per side, alternating)
20 sa kb overhead walking lunges
15 calorie bike
(for QUALITY, not quantity)
Strength
15:00
4×6 @60-70%
deadlift with dead stop (all sets at same weight, be explosive)