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