PreHab: Hip Prep
Warm-up: Row Progression, Rope Turns, Runs with Increasing Distance
Specific: Double Unders
Endurance: 60sec Max Effort Row (for calories)
WOD:
RX: Run 1 mile
100 Double Unders
Row 1000 meters
Option 1: Run 800m run
50-70 Double Unders
Row 750 m
Option 2: Run 600m
100-200 Single Unders
Row 500 m