Prehab

MetCon

Strength

Skill Work

PREHAB
2 sets
8 lateral lunges (ea way)
12 super clams (ea leg)
8 squat pull throughs

STRENGTH
A1. Deadlift 4×4 across
A2. Face Pulls x12

METCON
3 RFT:
20 Calorie Row
20 Alternaing Pistols
20 Pull-ups

Extra work (if time)
3 rounds:
:30 Handstand hold
:20 L-sit hang
:10 Chin over bar hold