Prehab

MetCon

Strength

Skill Work

PREHAB
Foam roll any tight areas
1 min pigeon (each side)
1 min couch (each side)

METCON
For Time: (complete with a partner if needed)
“Nutts”
10 HSPU
15 Deadlifts (250/165)
25 Box Jumps (30/24″)
50 Pull-ups
100 Wall Balls
200 Double Unders
400 m run (with 45/25 lb plate)