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