Prehab

2 sets

9 hollow body rocks

6 Half kneeling Bottoms up press (ea arm)

3 Turkish get-ups (ea side)

 

MetCon

For time:

21 C2B Pull-ups

9 Thrusters (95/65)

15 C2B Pull-ups

15 Thrusters

9 C2B Pull-ups

21 Thrusters

 

Strength

4 sets

A1. DB Push Press x6

A2. S.A. Ring row x8 (ea arm)

A3. Side planks x40 sec (ea side)

 

 

Skill Work