Prehab

upper/lower body dynamic

foam roll

MetCon

EMOM 20:00

a. 12/8 calorie bike

b. 10 burpees

c. 5-8 strict pull-ups

d. 2-3 wall walks

e. rest

Strength

3 sets

15 GHD situps

10 hip extensions

30y dbl kb front rack carry

10 barbell good mornings (no extra weight)

Skill Work