Prehab

upper body dynamic

thoracic rotations

MetCon

3 rounds

500m row

50 double  unders

8 muscle ups (bar or ring)

Strength

15:00

3-4 sets

:20 L-sit

:25 side plank (each side)

:30 sorenson hold

15 jumping squats (explode)

rest as needed

Skill Work