PREHAB
2 sets
12 banded W’s
30 alternating shoulder taps
12 dead bugs (6 each leg)

STRENGTH
3 Push Press + 3 Push Jerks
Build to a heavy complex

METCON
For time:
8 Thrusters (115/75)
16 Calorie Row
12 Thrusters
20 Calorie Row
12 Thrusters
16 Calorie Row
8 Thrusters