PREHAB
Lateral band walk D&B
Pigeon climbers x10 each leg
Banded Triceps stretch x45 sec per side

STRENGTH
Front Squat
Every 3 minutes for 15 minutes, complete 3 reps @ 80-85%

METCON
“Fran”
21-15-9
Thrusters (95/65)
Pull-ups