Prehab

MetCon

Strength

Skill Work

PREHAB
2 sets
8 Y&T’s
12 band pass throughs
12 shoulder taps (each side)

STRENGTH
2 Push Press + 2 Split Jerk
Build to a heavy complex over 5 sets

8 min AMRAP:
50 m Single arm OH Walking Lunge (50/30) switch arms as needed
20 Alt. DB snatches (50/30)
50 m KB Farmer’s carry (70/53)

*Rest 2 min

2 min MAX Calorie Row