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