Prehab
2 sets
Lateral band walk D&B
10 squat pull throughs
15 supermans
MetCon
21 min EMOM
Min 1 – 18/12 calorie row
Min 2 – 18 alt DB snatches (50/35)
Min 3 – 15 lateral burpees
Strength
A1. Back Squat 8-6-4 increasing
A2. Face Pulls x12
*perform a set every 2 min