Prehab
2 sets
8 yoga push-ups
8 goblet squats
8 super mans
MetCon
For max reps:
3 min row
3 min KB swings (53/35)
3 min bike
1 min rest
2 min row
2 min KB swings
2 min bike
1 min rest
1 min row
1 min KB swings
1 min bike
Strength
4 sets:
100 ft. Sandbag carry (bear hug)
rest 2 min
100 ft. Farmer’s carry (heavy as possible without stopping)
rest 2 min