Prehab

Upper Body Dynamic Warm-up

3 rounds

1:00 Row

10 Kip swings

10 BN strict press

10 Dead bug reaches

MetCon

“Nancy”

5 rounds

400m run

15 overhead squats

RX: 95#/65#

Strength

Complex 14:00

2BN Push Jerk +1 overhead squat

 

Skill Work