Prehab
3 sets
8 lateral lunges (ea leg)
12 band pull aparts
:20 star plank (ea side)
MetCon
4 rounds for time:
12 Deadlift (155/105)
16 HRPU
20 Wall balls
24 V-ups
Strength
A1. Split squat x8 (each leg)
A2. Bent over rows x12
4 sets
3 sets
8 lateral lunges (ea leg)
12 band pull aparts
:20 star plank (ea side)
4 rounds for time:
12 Deadlift (155/105)
16 HRPU
20 Wall balls
24 V-ups
A1. Split squat x8 (each leg)
A2. Bent over rows x12
4 sets