Prehab

upper/lower body dynamic

glute/hamstring activation

MetCon

“BRADSHAW”

10 Rounds for Time:

3 handstand pushups

6 deadlifts 225/155

12 pull-ups

24 double unders

30:00 TIME CAP

Strength

Skill Work

ACCESSORY:

2-3 sets

:45 plank

:30 hollow hold

:15 supinated hang