Prehab

3 rounds

10/8 cal row

10 squats

8 push ups

MetCon

for max reps

4:00 row for calories

1:00 rest

4:00 max wallballs

1:00 rest

4:00 max burpees

Strength

core stability

2 sets

:45 double KB front rack hold

:30 side plank/each side

:15 L-sit hang

rest as needed

Skill Work