Thursday
WARM UP:

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 push ups

10 v ups

10 good mornings

10 prisoner lunges (5 per side)

STRENGTH:
Bench Press   5-3-1-1-1-1
WOD:
Thursday

5 dead hang pull ups

10 kettle bell swings (53/35)

15 ring push ups

Run 200 meters

5 rounds for time.

Time