Prehab

2 sets

12 banded Y’s&T’s

12 90/90’s (ea way)

12 walk up planks

MetCon

3 rounds for time:

10 Kb step back lunges (ea leg)

10 S.A. KB swings (ea arm)

20 speed skaters (ea leg)

20 sandbag pull throughs (total)

30 rope chops (ea arm)

30 yard farmer’s carry

Strength

15 min skill work

Skill Work