PREHAB
12 tactical frogs (each leg)
12 knee to wall ankle mobility (each leg)
:30 bottom of squat hold

SKILL WORK
12 min EMOM
EVEN – 20 double unders
ODD – 8 alternating pistols

METCON
For time:
20 Calorie bike
30 HSPU
40 Alternating Goblet Lunges (50/35)
50 KB Swings
60 Burpees