Prehab

lower body dynamic

overhead mobility

hip flow

MetCon

3 rounds NFT

10 calorie row

10 power snatches 75/55

10 toes to bar

10 overhead squats 75/55

Strength

3-4 sets

8 back squats (:02 descent)

8 box jumps (high)

:40 wall-sit

rest as needed

Skill Work