Prehab
20 ankle gaps
15 elbow curls
15 cat/cows
1 min downward dog

Strength
Front squat 4×6 @ 75%

Metcon
400m run
2 rounds
30 alternating single arm KB snatches (50/30)
Farmer carry
30 double KB swings (50s/30s)
Farmer carry
20 double KB clean and press (50s/30s)
Farmer carry
400m run