Prehab
15 pigeon climbers (ea leg)
:30 dead hang
:60 bottom of squat hold
MetCon
20 min @ steady pace:
200 m run or 250 m row
20 Russian KB swings
20 shoulder taps (ea arm)
20 Hollow body rocks
Strength
10 min skill/mobility work
15 pigeon climbers (ea leg)
:30 dead hang
:60 bottom of squat hold
20 min @ steady pace:
200 m run or 250 m row
20 Russian KB swings
20 shoulder taps (ea arm)
20 Hollow body rocks
10 min skill/mobility work