Prehab

MetCon

Strength

Skill Work

PREHAB
1 min couch each side
1 min pigeon each side
1 min dead hang from bar

METCON
In teams of 3 complete the following:
150 Hang cleans (135/85)
1.5 mile bike
150 Wall balls
1.5 mile bike
150 Push press (135/85)
1.5 mile bike
150 Box jumps (24/20)
1.5 mile bike
150 KB Swings (50/35)