Prehab

2 sets

5 Turkish get ups (ea arm)

15 super clams (ea leg)

20 hollow body rocks

MetCon

3 rounds for time:

30 rope slams

30 yard farmer’s carry

30 Russian twists w/ plate (ea side)

30 speed skaters (ea leg)

 

Strength

10 min skill work of choice

Skill Work

3 rounds:

:20 L-sit hold

:40 Sorensen hold

:60 Handstand hold