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