Pick It Up and Go

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)

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