Prehab

MetCon

Strength

Skill Work

PREHAB
2 sets
12 band pull aparts
8 walk up planks (4 each arm)
side plank x40 sec (ea side)

STRENGTH
A1. Weighted Dips 5×3 building
A2. Single Arm DB Row x6 (each arm)

METCON
12 min AMRAP:
200 m run
10 Renegade Rows (w/ push-up)
15 GHD Sit-ups
20 m Farmer’s Carry (heavy)