Prehab

upper/lower body dynamic

MetCon

TEAM METCON:
deck of cards

CLUBS – LA db thruster 50/30

SPADES – box jumps 24/20

HEARTS – RA db thruster 50/30

DIAMONDS – pull ups

K – 13

Q – 12

J – 11

ACE – 10 burpees (both partners)

JOKER – 400m run/row together

one partner works at a time to complete the deck

Strength

Skill Work