Prehab

thoracic spine rotations

lower body dynamic

MetCon

8:00 amrap

30 double unders

15 American  kettle bell swings 50/30

8 burpees

Rest 3:00

cash out: max time plank hold

Strength

Core:

3 sets

15 ghd back extensions

20 hanging side to side knee tucks

40y filly walk (one kb overhead/one kb front rack) switch at 20y

Skill Work