Tuesday
WARM UP:

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 chin ups

10 toes to bar-strict

10 good mornings

10 prisoner lunges (5 per side)

10 second L sit on dip bars

WOD:
Tuesday

Run 800-600-400-200

After each round do:

30 double unders

15 ball slams (25/15)

15 GHD sit ups

15 supine ring pull ups

Time