Prehab

MetCon

Strength

Skill Work

Prehab
3 sets
5 yards lateral band walk
15 W’s (rotator cuff)

Strength
Back squat 4×2 @ 90+%

Metcon
5 rounds for tot. reps
15 sec push press (135/85)
45 sec rest
15 sec weighted pull up (40/20)
45 sec rest
15 sec burpees
45 sec res