Prehab

2 sets
20 shoulder taps
20 egg rolls
20 arrested supermans

MetCon

For time:
50 KB Swings (50/35)
25 m Farmer’s Carry
50 Ball Slams
25 m Farmer’s Carry
50 Burpees
25 m Farmer’s Carry

Strength

A1. Tempo Push-ups 2020 3×12 (2 sec on the way down, 2 sec on the way up – chest touches floor)
A2. Single Arm Ring Row x8 (ea arm)
A3. Side Plank x45 sec (ea side)

Skill Work