Prehab

MetCon

Strength

Skill Work

PREHAB
2 sets
12 band pull aparts
8 quadruped thoracic rotations (each way)
8 knee to wall ankle mobility (each leg)

STRENGTH
1 Hang Snatch + 2 Overhead Squats
Work to a heavy complex over 5 sets

METCON
3 rounds for time:
60 Double unders (120 singles)
30 Alt. Step Back Lunges w/ DB (50/35)
15 Hand Release Push-ups

Extra Work:
50/40 calorie bike for time