Prehab
upper/lower body dynamic
MetCon
250m row
15 burpee box jumps 24/20
500m row
10 burpee box jumps
750m row
5 burpee box jumps
Strength
15:00 to find 1 RM push press
upper/lower body dynamic
250m row
15 burpee box jumps 24/20
500m row
10 burpee box jumps
750m row
5 burpee box jumps
15:00 to find 1 RM push press