Prehab

2 sets

Waiter’s carry D&B (switch arms)
walk up plank x8 (ea arm)

 

MetCon

For total reps:

:40 work/:20 rest, 4 rounds:

Bike calories

Wall balls

HRPU

Abmat Sit-ups

Strength

4 sets

A1. Bench press x8 (same weight across)

A2. Bent over rows x8

A3. Side plank x45 sec. (E.S.)

Skill Work