Prehab
2 sets:
8 pigeon climbers (E.S.)
8 bird dogs (E.S.)
MetCon
8 sets, 2 min rest between each
500 m row
Strength
Skill Work
3 sets not for time:
8 ring dips
12 lateral DB raises
12 front DB raises
2 sets:
8 pigeon climbers (E.S.)
8 bird dogs (E.S.)
8 sets, 2 min rest between each
500 m row
3 sets not for time:
8 ring dips
12 lateral DB raises
12 front DB raises