Prehab

Recommended Warm Up (15 Minutes):

3 Rounds:

10 Calorie Row

10 Burpees (Slow)

5 Strict Pull Ups

MetCon

With a Partner, For Time:

100/80 Calorie Row or Ski

50 Dumbbell Snatch (70/50#)

100 Burpee Over Dumbbell

50 Strict Pull Ups

100 Burpee Over Dumbbell

50 Dumbbell Snatch (70/50#)

100/80 Calorie Row or Ski

Strength

Skill Work