PreHab: Glute Activation

Warm-up: Agility Drills + Run, SB Drills, Kip Swings

Specific: Barbell Complex *Build to working weight

WOD:

Rx: AMRAP 25mins
400m Run
20 Rack Lunge (@95/65#)
200m SB Run
20 Toes to Bar

Rx+: AMRAP 25mins
400m Run
20 Overhead Lunges (@ <95/<65#)
200m SB Run
20 Knees to Chest

Option 1: AMRAP 25mins
400m Run
20 Rack Lunge (@ <95/<65#)
200m SB Run
20 Knees to Chest

Option 2: AMRAP 20mins
300m Run
16 Lunges
150m MB Run
10-15 Sit-ups