Monday
WARM UP:

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 dead hang pull ups

10 abmat sit ups

10 back extensions

10 prisoner lunges (5 per foot)

WOD:
Monday

“Firebase”

Run 800 meters (4 laps)

25 burpees

Then, 400 meter walking lunge with barbell locked overhead (45/35)

If the bar comes out of the locked OH position athlete will put it on the ground then run to the turnaround point and back as their active recovery.

Time