Prehab

3 sets

8 KB lateral lunges (Ea. Leg)

12 band pull-aparts

:20 one arm plank (ea. Arm)

MetCon

800 m run

then,

3 rounds:

15 KB swings

30 Ab twists w/ weight (Ea. Way)

45 double Unders

then,

800 m run

Strength

Skill Work