Prehab

upper body dynamic

pull up progression

MetCon

15:00 cap

25 double unders

5 pull ups

5 handstand pushups

50 double unders

10 pull ups

10 handstand pushups

50 double unders

5 pull ups

5 handstand pushups

25 double unders

 

Strength

core

3 sets

12 side plank rotations per side

8 bird dogs per side

40y offset kb carry (one front rack, one suitcase, switch at 20y)

rest as needed

Skill Work