Prehab
MetCon
Strength
Skill Work
Prehab
2 sets
30 sec back ext. hold
30 sec side plank ea. side
Strength
A1. Single arm half kneeling KB press x 7 ea. arm
A2. 5 high box jumps
Metcon
3 rounds for time
400m run
30 KB swings
12 ring dips
Prehab
2 sets
30 sec back ext. hold
30 sec side plank ea. side
Strength
A1. Single arm half kneeling KB press x 7 ea. arm
A2. 5 high box jumps
Metcon
3 rounds for time
400m run
30 KB swings
12 ring dips