Banded Hip Prep

Row Progression
Dip + Support
Squat therapy (variations)

Barbell complex
(build to working weight)

RX: Metcon (3 Rounds for time)

3x each for time
500m row
21 Pushpresses
21 Goblet Squats
*rest 2mins*

O2: Metcon (3 Rounds for time)

3x each for time
350m row
15 Pushpresses
15 Goblet Squats
*rest 2mins*