Prehab

Recommended Warm Up (15 Minutes):

2:00 Row

12 Romanian Deadlifts (Kettlebell)

15 Shoulder Rolls (pvc)

12 Russian Kettlebell Swings

15 Incline Push Ups (hands on a bench)

12 Kettlebell Swings

15 Easy Pulls on a Rower, 15 Hard Pulls on a Rower

MetCon

5 Rounds for Time:

Person 1:  500m Row

Person 2: 15 Bench Press (155/95#)

15 Kettlebell Swings (70/53#)

Strength

Skill Work

Cash Out:

3 x 8 Strict Handstand Push Ups

3 x 6 Strict Muscle Ups