Prehab
2 sets
:30 dead hang
20 alternating pigeon climbers
10 ankle pumps + 10 ankle circles (ea. way)
MetCon
20 min AMRAP:
200 m run
21 Wall Balls
12 HRPU
100 m run
21 Rainbow ball slams
12 V-ups
Strength
15 min of Skill/mobility work of choice
2 sets
:30 dead hang
20 alternating pigeon climbers
10 ankle pumps + 10 ankle circles (ea. way)
20 min AMRAP:
200 m run
21 Wall Balls
12 HRPU
100 m run
21 Rainbow ball slams
12 V-ups
15 min of Skill/mobility work of choice