Prehab
2 sets
lateral band walk D&B
12 single leg hip bridges (EL)
8 windmill push-ups
MetCon
3 rounds for time:
500 m row
20 front rack lunges (135/95)
10 burpees over bar
Strength
10 min EMOM:
Min 1 – 4 Deadlifts – heavy (75%+)
Min 2 – 4 tall box jumps