Prehab
2 sets
12 pigeon climbers
12 back extensions
then,
1 min couch stretch (ea side)
2 min gravity drop
MetCon
For time w/ a partner:
5k row (switching every 500 m)
Rest 2 min,
1 mile run (switching off every 200 m)
Rest 2 min,
5 mile bike (switch every .5)
Strength
Skill Work
3 sets not for time:
15 DB hammer curls
15 triceps press downs
15 v-ups