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

Skill Work