Prehab
2 sets
12 banded Y’s & T’s
20 shoulder taps (EA)
20 mountain climbers (EL)
MetCon
3 rounds for time:
6 strict pull-ups
9 toes to bar
12 push-ups
15 jumping air squats
Strength
Three sets:
A1. Push Press x8
A2. Single Arm DB Row x8 (EA)
Skill Work
3 sets not for time:
20 lateral band step outs (EL)
15 back extensions
10 paloff press (EA)