Prehab

2 sets

8 yoga push-ups

8 half kneeling inverted KB press (ea arm)

8 scap pull-ups

 

MetCon

For time:

21 DB thrusters (50/35)

9 box jumps (24/20)

15 DB thrusters

15 box jumps

9 DB thrusters

21 box jumps

Strength

A1. Bench press 3×5

A2. Band pull parts x25

Skill Work

:20 L-sit hold

:20 chin over Bar hold

:40 side plank (ea side)