PreHab: Glute Activation, Core Activation

Warm-up: Movement Review

WOD:

Rx: In Teams of Two
10x
50 Double Unders
25 KB Swings
10x
20 Goblet Lunges
10 Push-ups
10x
10 KB Thrusters
10 MB Sit-ups
10x
100m shuttle sprint
(50/50)

Option 1: In Teams of Two
10x
25-35 Double Unders
25 Russian KB Swings

10x
20 Goblet Lunges (light weight)
10 Push-ups

10x
10 KB Thrusters (light weight)
10 MB Sit-ups

10x
100m shuttle sprint
(50/50)

Option 2: In Teams of Two
8x
50-100 Single Unders
12 Squat Jumps

8x
14 Step-ups
7 Push-ups

8x
10 DB Thrusters
10 Sit-ups

8x
100m shuttle sprint
(50/50)