Prehab
upper/lower body dynamic
hip flow
ankles mobility
MetCon
EMOM 16:00
a. 3 man makers 50/30
b. 30 double unders
Alternate movements every minute
man maker:
1 push up
2 renegade rows (1 each arm)
1 squat clean thrusters
Strength
E2MOM 12:00
2 front squats @ 70-80%