Prehab
upper body dynamic
thoracic spine movement/rotations
MetCon
for time:
30 double unders
15 toes to bar
30 double unders
15 handstand pushups
30 double unders
30 pull-ups
30 double unders
15 handstand pushups
30 double unders
15 toes to bar
30 double unders
Strength
3-4 sets
:20 hollow hold
:40 plank
50 SA KB front rack carry (25m each side)
rest as needed