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