Prehab
2 sets
12 single leg hip bridges
12 alternating bird dogs
spend some time working on front rack mobility
MetCon
8 min AMRAP:
30 Double unders
15 HSPU
Strength
3 sets, :60 rest between movements
A1. Front Squat x8 (light & quick)
A2. Renegade Rows x8 (ea arm)
A3. Hollow body rocks x15
Skill Work
3 sets:
8 DB lateral raises
10 DB front raises
12 band pull aparts