Prehab

MetCon

Strength

Skill Work

PREHAB
1 min couch stretch (each leg)
1 min gravity drop
1 min plank

METCON
For time w/ a partner:
400 m run
30 Overhead Squats (95/65)
30 Back Rack Reverse Lunges (each leg)
400 m run
60 Pull-ups
60 HRPU
400 m run
90 Goblet squats (53/35)
90 Sit-ups
400 m run