PreHab: Glute Activation, Scap Activation
Warm-up: Row Warm-up, Kip Swings
Specific: Toes to Bar Progress, Burpee Variations
WOD:
Rx: For Time 1000m row
5x
10 burpee to target
10 toes to bar
Option 1: For Time 750m row
5x
10 burpee to targets
10 knees to chest
Option 2: For Time 500m row
5x
7 burpees
10 sit-ups