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