Prehab
3 sets
10 yard lateral band walk
10 back extensions
10 stir the pots (ea way)
MetCon
30 min EMOM:
Min 1 – 10/7 calorie bike
Min 2 – 15 HRPU
Min 3 – 20 Alternating box step ups
Min 4 – 20 Rainbow ball slams
Min 5 – :40 plank hold
Strength
15 min of skill/mobility work of choice