PREHAB
2 sets
Lateral band walk D&B
10 Back extensions
10 Ankle to wall mobility drill (each leg)

STRENGTH
Front Squat
Every 2 minutes for 10 minutes, complete 3 reps @ 75%

METCON
Buy in – 800 m run
3 rounds:
15 Back Squats (from floor – 135/95)
10 Chest to Bar Pull-ups
5 HSPU
Cash out – 800 m run