Prehab

MetCon

Strength

Skill Work

PREHAB
2 sets
Bear Crawl D&B
8 Bird Dogs (ea side)
:30 hollow hold

sTRENGTH
Bear Complex – work to a heavy set in 15 min

METCON
“Turkey Burner”
5 rounds:
5 pullups
10 HRPU
15 Air Squats
4 rounds:
15 KB Swings (53/35)
15 Wall Balls
3 rounds:
15 T2B
15 Calorie Row
2 rounds:
30/20 calorie bike
30 ball slams
1 round:
50 burpees