Prehab

MetCon

Strength

Skill Work

Prehab
Side plank 3 sets 30 sec ea. side

Strength
Deadlift 6×2 @ 80-85% (this should be moderately heavy, not heavy heavy)

Metcon
In teams of 2, one person works at a time, complete as many rounds and reps as possible in 20 min.
50 double unders
40 calories on the rower
30 KB swings
20 burpees
10 strict pull ups