PREHAB
2 sets
3 turkish get-ups (each arm)
12 face pulls
12 hip bridges

STRENGTH
A1. Single Arm DB press (20X1 tempo) 3×6
A2. Single Leg RDL (20X1 tempo) 3×6
A3. Side plank x45 sec. (each side)
*rest 45 seconds between each exercise

METCON
5 rounds for time:
10 Pull-ups
15 HRPU
20 Russian KB Swings (70/53)
100 m sprint