Prehab
2 sets
10 cat/cows
10 kipping swings
:20 HS hold
MetCon
4 rounds for time:
8 DB hang clean & jerks (ea. arm) – 50/35
12 Step Back Lunges (DB’s at side)
16 Calorie row
20 Abmat Sit-ups
Strength
Four sets
A1. Deadlift x4
A2. M.B. Jumps x8
A3. Push-up x12