Prehab
upper/lower body dynamic
thoracic rotations
MetCon
20:00 AMRAP
6 deadlifts 225/155
7 burpee pull-ups
10 kettlebell swings 70/53
200m run
Strength
Skill Work
CORE:
3 sets
8 db side plant rotations (each side)
12 GHD situps
8 bird dogs (each side)
12 back extensions