PreHab: Glute Activation, Scap Activation, Core Activation

Warm-up: Row, Bike, Jump Rope

Movement Review

WOD:

Rx: Tabata:8×20/10
Row
Push-ups
Bike
KB Swings
Split Jumps

Rx+: Tabata:8×20/10
Row
Hand Release Push-ups
Bike
American KB Swings
Split Jumps

Option 2: Tabata:8×20/10
Row
PROM Push-ups
Bike
KB Swings
Squat Jumps