PREHAB
2 sets
8 single leg bridges (ea leg)
8 super clams (ea leg)
8 supermans

STRENGTH
Back Squat 5×5, same weight across
Perform a set every 2 minutes

METCON
Buy in: 30/20 cal assault bike

21-18-15-12-9-6-3
KB Swings (53/35)
Burpees

Buy out: 30/20 cal assault bike