Prehab

PREHAB
:30 dead hang from bar
1 min pigeon stretch
1 min couch stretch

MetCon

“12 Days of Christmas”
1 Burpee over bar
2 Push Press (95/65)
3 Thrusters
4 Hang Cleans
5 Hang Snatches
6 Pull-ups
7 Toes to bar
8 Box Jumps
9 Wall Balls
10 KB Swings
11 HSPU
12 Overhead Lunges

Strength

Skill Work