Prehab
upper body dynamic
MetCon
24:00 EMOM
a. :30 row
b. :30 double unders
c: :30 bike
d. :30 pull ups
Strength
Skill Work
12:00
3-4 sets
handstand pushup progression/practice (handstand holds, pike pushups)
pull up progressions/practice (strict/kipping/kip swings)