PreHab: Palloff Press, Hip Bridges

Warm-up: Cartwheels, Partner Tire Drills

Specific: Movement Review

WOD:

RX: 1x each For Time
15 Tire Flips
15 Tire Jump Thrus
*rest*
500′ Tire Drag
50 Goblet Squats
*rest*
5 Rope Climbs
35 HSPU

Option 1: 1x each For Time
15 Tire Flips
15 Tire Jump Thrus
*rest*
500′ Tire Drag
50 Goblet Squats
*rest*
10-15 Rope Pull-ups
35 PROM HSPU

Option 2: 1x each For Time
30-45 KB Swings
15 Box Jumps
*rest*
300′ Tire Drag
35 Goblet Squats
*rest*
10 Rope Pulls
27 DB Press