Prehab
2 sets
5 yards both ways lateral band walk
10 cat cows
5 downward dog to pigeons

Strength
A1. 3×8 single leg Romanian deadlifts
A2. 3×15 Palloff presses ea. side

Metcon
12 min AMRAP
5 walking lunges ea. side
12 sit ups
8 back extensions
8 ring rows*

*Rx’d ring rows should be performed with feet elevated on a block/box so that the body is parallel with the floor. Hips should remain in extension throughout the movement.