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