Prehab

MetCon

Strength

Skill Work

Prehab
Ankle gaps 20 per side
Jefferson curls 3 sets of 5

Strength
5 sets
A1. 5 weighted pull ups
A2. 30 hollow rocks

Metcon
12 min EMOM
3 back squats*
3 box jumps (30/24) Rx+=36″

*choose a weight that you think you can perform 12 sets at