Prehab

MetCon

Strength

Skill Work

PREHAB
2 sets
Lateral band walk d&b
Bird Dogs x12 (each leg)
Side plank hold x45 sec (each side)

STRENGTH
A1. S.L. RDL w/ barbell 4×6 (each leg)
A2. S.A. Seated DB Press x 6 (each arm)

METCON
3 rounds for time:
20 SDHP (95/65)
20 C2B Pull-ups
20 Alternating Pistols (scale step back lunge or box pistols)