PREHAB
2 sets
12 hip bridges (ea leg)
5 yd lateral band walks
:20 downward dog

STRENGTH
Back Squat 3×10 @ 70-75%

METCON
“Buy in” – 500 m Row
then…
21-15-9
OH Squats (95/65)
Burpee Box Jumps (24/20)
then…
“Cash out” – 500 m Row