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