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)