Prehab

MetCon

Strength

Skill Work

PREHAB
2 sets
band pull-aparts x15
KB half kneeling bottoms up Press x8 ea arm
Turkish get up x4

STRENGTH
A1. Strict Shoulder Press 5×3 increasing
A2. Single Arm DB Row x6 (ea arm)

METCON
500 m row
25 Push Press (95/65)
25 pull-ups
400 m row
20 Push Press
20 pull-ups
300 m row
15 Push Press
15 pull-ups
200 m row
10 Push Press
10 pull-ups