Active Recovery

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

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