Prehab

MetCon

Strength

Skill Work

PREHAB
2 sets
8 pigeon climbers (ea leg)
8 1/2 tactical frogs (ea leg)
15 m duck walk

STRENGTH
Back Squat
4×3 w/ :02 pause at bottom -start moderate & build

METCON
3 RFT:
16/12 Calorie bike
12 Deadlifts (185/125)
8 SHSPU
4 Bar MU’s (sub – 8 strict pull-ups)