Prehab: Hip Prep, Scap Push-up, Ring Plank

Warm-up: Rope Turns, Waiters Lunges, MB Chest Pass

Strength: Step-ups Build up and above working weight

WOD:

RX: For Time

100.80.60.40.20.
Double Unders
50.40.30.20.10.
Push-ups
20.16.12.8.4.
Step-ups (W)

Option 1: For Time

50.40.30.20.10.
Double Unders
50.40.30.20.10.
Push-ups
20.16.12.8.4.
Step-ups (W)

Option 2: For Time

100.80.60.40.20.
Double Unders
15.12.9.6.3.
Push-ups
10.8.6.4.2.
Step-ups (W)