Prehab

upper/lower body dynamic

foam roll

MetCon

TEAM METCON:

deck of cards

CLUBS – db goblet squats 50/30

SPADES – db snatches 50/30

HEARTS – handstand pushups

DIAMONDS – box jumps 24/20

K – 13

Q – 12

J – 11

ACE – 50 double unders (each, together)

JOKER – 400m run (together)

one partner works at a time to complete the deck

Strength

Skill Work