PREHAB
2 sets
:45 hip bridge hold
Duck walk d&b
8 pigeon climbers (ea leg)

STRENGTH
Back Squat
Build to a heavy 5 rep in 10 min
Drop to 90% of that 5 rep and perform 2×5

METCON
9-15-21 reps of:
Thrusters (95/65)
Box Jumps

Rest 3 min

1,000 m row for time