Prehab
thoracic spine rotations
MetCon
for time
30 push ups
30 air squats
30 pull ups
Rest 3:00
for time
20 push ups
20 air squats
20 pull ups
Strength
CORE:
3 sets
:15 L-sit hang flutter kicks
:30 Russian twist
40y kb carry (one overhead, one suitcase)