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