PREHAB
:30 banded pec stretch
10 Kipping swings
12 Y&T’s

STRENGTH
A1. Strict Pull-up 4×6
A2. Dips x6-8

METCON
50/40 Calorie Bike
Immediately followed by…
3 rounds of:
20 Russian KB Swings (53/35)
20 Ball slams
Immediately followed by…
1,000 m row