PreHab: Glute Activation, Core Activation

Warm-up: Run increasing distances, KB Complex

Specific: Swings (Russian/American) Step-ups (add/subtract weight)

WOD: 

Rx: AMRAP 21mins
300m run
P1: 30 russian kb swings
P2: Max Rep Step ups 

Rx+:AMRAP 21mins
300m run
P1: 30 american kb swings
P2: Max Rep Weighted Step ups (W:25-35# M:35-45#)

Option 1: AMRAP 21mins
200m run
P1: 20 russian kb swings
P2: Max Rep Step ups