PREHAB
2 sets
:30 Couch stretch (each side)
Duck Walk D&B
Seated External Rotation x8 (each arm)

STRENGTH
A1. Bulgarian Split Squat w/ DB’s 3×8 (each leg)
A2. Single Arm Ring Rows 3×8 (each arm)

METCON
4 rounds of :30 work/:30 rest
Bike for calories
Ball Slams
Air Squat (while bear hug slam ball)
Hollow body rocks