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