Prehab

MetCon

Strength

Skill Work

Prehab
20 ankle circles
15 cat/cows
20 scap pull ups
shoulder distraction with band

Strength
4×2 back squat (75%)
4×2 push press (75%)

Metcon
3 rounds for time
400m run
30 KB swings(50/30)
12 pull ups