Prehab

MetCon

Strength

Skill Work

PREHAB
2 sets
Lateral band walk D&B
Bear crawl D&B
45 sec. Hip bridge hold

STRENGTH
Back Squat 4×5 across

METCON
Buy in – 75 Double Unders
Then…
4 rounds for time:
400 m run
30 Russian KB swings (53/35)
20 Wall Balls (20/14)
Cash out – 75 Double Unders