Prehab

MetCon

Strength

Skill Work

PREHAB
2 sets
Pigeon climbers x6 each leg
:30 Hang from bar
:30 plank hold

STRENGTH
5 rounds of the Bear Complex
Bear complex = 7 sets of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Behind Neck Press
*start light and increase weight each round
*3 min rest between each round

METCON w/ a partner:
2,000 m Row (switch every 250 m)
50 Burpees over the rower
2 mile bike (switch every .5 mile)
75 Pull-ups
2 mile bike (switch every .5 mile)
100 Wall Balls (20/14)
2,000 m Row (switch every 250 m)