PreHab: Glute Activation, Calf Raises, Core Activation
Warm-up: Ring Rows, Step-ups, MB Complex (cleans, presses, shoulders, slams)
Specific: Row Warm-up, Box Jump Variations, MB Slams
WOD:
Rx: 4x
250m row
12 box jumps
9 mb slams
rest
Option 1: 4x
200m row
9 box jumps
7 mb slams
rest
