PreHab: Hip Bridges, Single Leg Deadlifts
Warm-up: Agility Drills, Short Runs, MB Complex
Specific: KB Complex
WOD:
RX:4x
400m run
50 single arm swings
25 sit-ups
RX+:4x
400m run
50 single arm swings
25 weighted sit-ups
Option 1: 4x
300m run
25 Russian kb swings
12 sit-ups