Prehab

MetCon

Strength

Skill Work

PREHAB
Foam roll any tight areas
1 min pigeon
1 min couch stretch

METCON
2 person teams
100 m run w/ med ball
20 Thrusters (115/75)
20 Bar Facing Burpees
200 m run w/ med ball
40 SDHP
40 Toes to Bar
300 m run w/ med ball
60 Hang Cleans
60 HRPU
400 m run w/ med ball
80 Deadlifts
80 Sit-ups
500 m run w/ med ball