Prehab

MetCon

Strength

Skill Work

PREHAB
2 sets
8 bird dogs (each leg)
12 back extensions
12 banded abductions (while holding wall sit-band around top of knees)

STRENGTH
Back Squat – build to a heavy single in 15 minutes

METCON
5 min AMRAP – Burpees
Rest 1 min
5 min AMRAP – 7 Wall Balls + 7 Box Jumps
Rest 1 min
5 min AMRAP – Row for Calories
Rest 1 min
5 min AMRAP – 7 Wall Balls + 7 Box Jumps