Prehab

MetCon

Strength

Skill Work

PREHAB
2 sets
:30 couch stretch
:30 banded shoulder distraction (each arm)
:30 side plank (each side)

METCON
2 person teams
60 calorie row
60 thrusters (95/65)
60 pull-ups
40 calorie row
40 thrusters
40 pull-ups
20 calorie row
20 thrusters
20 pull-ups