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

STRENGTH:
Bench Press   5 X 5
WOD:
Thursday

15 sledge hammers

17 ring push ups

19 military sit ups

21 calorie row

5 rounds for time.

Time