PreHab: Hip Prep

Warm-up: Run Increasing Distances, Ring Rows, Push-ups

Specific: Movement Review

Strength: Weighted Step-ups (3×3)

WOD: 

RX:3x
600m run
50 step-ups
15 Renegade Rows

RX+: 3x
600m run
50 step-ups (Weighted)
15 Renegade Rows

Option 1: 3x
400m run
30 step-ups
10 Renegade Rows

Option 2: 3x
300m run
24 Step-ups
8 Push-ups 
8 Ring Rows