Prehab

upper/lower body dynamic

glute/hamstring activation

MetCon

EMOM 16:00

a. 15/12 calorie row

b. 10 power cleans 115/75

c. 10 bar facing burpees

d. rest

Strength

15:00

4×8

deadlift

(rest minimum 2:00 between sets)

Skill Work