Prehab
Foam Roll
MetCon
15:00 EMOM
a. 25-35 double unders
b. 10 hang db clean and jerks 50/30 (5/5, one db)
c: :20 hollow hold
Cash Out: 100 toe touch on to 10# plate for time
Strength
Conditioning
row sprints
10:00 E2MOM
12/10 calorie row
Foam Roll
15:00 EMOM
a. 25-35 double unders
b. 10 hang db clean and jerks 50/30 (5/5, one db)
c: :20 hollow hold
Cash Out: 100 toe touch on to 10# plate for time
Conditioning
row sprints
10:00 E2MOM
12/10 calorie row