Prehab

MetCon

Strength

Skill Work

Prehab
Ankle circles and gaps
2 sets
8 90/90s
5 Deep lunges

Strength
Find your 1RM back squat

Metcon
21-15-9
Sumo-deadlift high pull (105/65)
Kettlebell push press (40s/25s)
Calories on rower