Prehab
lower body dynamic
glute/hamstring activation
MetCon
EMOM 20:00
a. 16 step ups 24/20
b. 12 toes to bar
c. 3-50 double unders (or :40 double under practice)
d. burpees
e. rest
Strength
15:00
3 sets
15 GHD situps
8 SL KB RDL (each side)
:30 double KB front rack wall sit
rest as needed