Prehab

2 sets

Duck walk w/ KB front rack D&B

10 KB Halos (each way)

:45 bridge hold

 

MetCon

4 rounds for time:

10 calorie bike

10 chest to bar pull-ups

10 wall balls

Strength

A1. Front squat – build to a moderate triple

A2. Weighted Strict pull-up – build to a tough single

 

Skill Work