Prehab
3 sets
10 hamstring curls
3 down dog to pigeons ea. side

Strength
Transverse jammer punch 4×6 ea. side

Metcon
10 min AMRAP
1 push up, 1 toes-to-bar
2 push ups, 2 toes-to-bar
3 push ups, 3 toes-to-bar
continue increasing the reps by one until the time is up.