Prehab

2 sets
Squat pull throughs x8
1/2 tactical frog x12
Duck walk D&B

MetCon

17 min AMRAP:
10 Front Squats (135/85)
15 Box Jumps (24/20)
20 Calorie Row
25 Sit-ups

Strength

Back Squat
work to a heavy set of 5
then, 2×5 @ 90%

Skill Work