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