Prehab
2 sets
Bottoms up carry D&B
12 Banded Y’s & T’s
20 shoulder taps (ea arm)
MetCon
Every 3 minutes for 4 sets:
400 m run
Max HSPU in remainder of time
*3 min rest between rounds
*score is total HSPU after 4 rds.
Strength
A1. Bench Press 4×5 across
A2. Ring pull-ups x5-6