PreHab:
Hip Prep
Warm-up:
kb swing broad jump
weighted carry variations waiters lunges
WOD:
RX:
5x 150m Farmers Carry 8 Deadlifts @65-70% 16 Weighted Step-ups
O1:
5x
50m Farmer Carry
8 Deadlifts
16 Step-ups (low box)
Talk with a coach about your goals, get the plan to achieve them.