Prehab
upper body dynamic
foam roll
MetCon
12:00 AMRAP
25ft farmers carry lunges 50/30
15 situps
25 ft farmers carry lunges 50/30
10 alt db snatch 50/30
5 man makers 50/30
Strength
20:00
4-5 sets (super sets)
8 bench press (building)
6-8 strict pull-ups (or weighted pull-ups)
2:00 rest