Prehab

upper body dynamic

hip flow

MetCon

Strength

Strength 1:

14:00 EMOM

a. 3 bench press (heavy)

b. 6 strict/weighted pull ups

Strength 2:

14:00 EMOM

a. back squats (heavy)

b. 6 high box jumps

5:00 bike cool down

Skill Work