Tuesday
WARM UP:

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 push ups

10 ghd sit ups

10 good mornings

10 prisoner lunges

WOD:
Tuesday

Run 400 meters

10 dead hang pull ups

15 sledge hammer swings (16/10)

20 military sit ups

5 rounds for time.

Planks 2/1/1

Time