Prehab
2 sets:
8 yoga push-ups
8 pigeon climbers (ea leg)
waiter’s carry D&B
MetCon
15 min AMRAP:
10 front squats (115/75)
15 ring rows
20 box jumps
Strength
A1. Weighted Pull-up x3, building
A2. Ring dips x6
Rest :90 between sets
5 sets
2 sets:
8 yoga push-ups
8 pigeon climbers (ea leg)
waiter’s carry D&B
15 min AMRAP:
10 front squats (115/75)
15 ring rows
20 box jumps
A1. Weighted Pull-up x3, building
A2. Ring dips x6
Rest :90 between sets
5 sets