Prehab
3×5 Jefferson curls

Strength
4 sets
10 single arm rows ea. arm
12 band pull aparts
12 stir the pots ea. direction

Metcon
21 calories on bike
3 turkish get ups ea. side (slow and controlled)(50/30)
15 calories on bike
4 turkish get ups ea. side
9 calories on bike
5 turkish get ups ea. side