Prehab
2 sets
8 squat pull throughs
12 knee to wall ankle mobility
:30 bottom of squat hold w/ light KB
MetCon
Every 5 min for 20 min (4 sets) complete the following:
400 m run
15 Kb swings (53/35)
10 T2B
Strength
Every 3 minutes for 15 minutes (5 sets):
Back squat x5