Prehab

MetCon

Strength

Skill Work

PREHAB
1 min couch stretch (each side)
Then…
2 sets
12 single leg bridges (each side)
8 bird dogs (each side)
12 hollow body rocks

STRENGTH
A1. Bulgarian Split Squat 3×6 (each leg)
A2. Ring Rows x8

METCON
15-12-9-6-9-12-15 reps of:
Sumo Deadlift High Pull (95/65)
Ball Slams
Abmat Sit-ups