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