Prehab
10 pigeon climbers (ea leg)
4-way hip stretch
10 tactical frogs
MetCon
20 minutes @ steady pace:
8 KB lateral lunges (ea leg)
8 S.A KB swings (ea arm)
8 Renegade rows w/ push-up
16 Rainbow ball slams
Strength
10 min skill work of choice
Skill Work
3 sets
12 hammer curls
12 banded triceps press downs
12 V-ups