Prehab
MetCon
14 min AMRAP:
14 Wall Balls
14 Burpees
14 KB snatches (7 ea arm)
14 alternating step back lunges w/ KB (total)
Strength
A1. Shoulder to Overhead x6 (same weight across, moderate weight; focus on quick cycles)
A2. Ring Rows x12
– :30 rest between movements
– :60 rest between sets
– 4 sets total