Prehab

MetCon

Strength

Skill Work

Prehab
Ankle circles and ankle gaps
2 sets
4 Turkish get-ups ea. side
7.5 yards down and back lateral band walk
30 sec handstand hold

Strength
Back squat 4×4 @ 85%

Metcon
Complete as many sets of the following interval as needed until 30 repetitions are completed:
:60 ground to overhead (135/85) Rx+: 155
:60 rest (during this minute rest, you must complete 5 high box jumps (36/30))