PREHAB
2 sets
8 bird dogs (each leg)
8 super clams (each leg)
:30 high plank hold

STRENGTH
A1. Deadlift 4×5
A2. Face pulls x12

METCON
3 rounds for time:
24 Alt. Box step-ups w/ DB’s (50/35)
18 C2B pull-ups
12 DB burpees

*For the DB burpee, stand up with DB’s at side (do not have to go over head)