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