PREHAB
2 sets
1/2 tactical frog x12 (ea leg)
20 egg rolls
Pigeon climbers x8 (ea leg)

STRENGTH
A1. Bulgarian Split Squat 4×6 (ea leg)
A2. Bent over barbell row x8
A3. Side plank x45sec (ea side)

METCON
For time:
500 m row
50 double unders
500 m run
50 double unders
500 m row