Prehab
2 sets
8 pigeon climbers (EL)
8 squat pull throughs
8 walk up planks (EA)
MetCon
for time:
40 wall balls
20 Burpee box jump overs
30 wall balls
15 burpee box jump overs
20 wall balls
10 burpee box jump overs
Strength
Back Squat
5-5-3-2-2-1-1
*starting moderate (70%) and build