PREHAB
2 sets
10 yoga push-ups
10 kipping swings
:20 top of dip hold

STRENGTH
A1. Weighted Pull-up 4×4
A2. Ring Dips x6

METCON
Buy in – 20 calorie bike
3 rounds:
60 Double unders
30 American KB Swings (50/35)
15 HSPU
Cash out – 400 m run