Prehab

lower body dynamic

hip flow

MetCon

15:00 Celebratory Birthday EMOM for Coach Shane’s birthday today

a. 7 heavy kettle bell swings 70/50

b. 7 box jump overs 30/24

c. 7 power cleans 135/95

d. 7 v-ups/ghd situps

e. rest

Strength

15:00

4-3-2-4-3-2

back squat

Skill Work