Prehab

upper/lower body dynamic

MetCon

TEAM METCON:

deck of cards

40:00 time cap

clubs – goblet squats 50/30

spades – db snatch 50/30

hearts – handstand pushups

diamonds – jumping lunges (double count)

J – 11

Q – 12

K – 13

ACE – bike spring 15/12 each

Joker – 500m row 250/each

Strength

Skill Work