Prehab
2 sets
10 yoga pushups
10 cat/cows
10 pigeon climbers (ea way)
MetCon
20 min AMRAP w/ a partner:
200 m sandbag run (each)
20 sandbag over shoulder
20 chest to bar pull-ups
20 burpees over sandbag
20 yard heavy sled push (each)
Rest 5 min
Then,
2k row for time w/ partner