PREHAB
2 sets
8 Y&T’s
8 yoga push-ups
8 pigeon climbers (4 ea leg)

STRENGTH
A1. Single arm DB Bench 3×6
A2. Single Arm DB Row 3×6

METCON
For time:
50 Calorie Row
40 Wall Balls (20/14)
30 Toes to Bar
20 Hang Snatches (115/75)
10 Bar Muscle Ups

Scaled version – 75/55 hang snatch, regular pull-ups for bar muscle ups