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 squats

STRENGTH:
Back Squat   5-3-1-1-1-1
WOD:
Monday

Run 250 meters

8 back squats (185/120)

5 weighted pull ups (20/12)

8 stationary lunges per side while holding 2 DB or KB (45/25)

5 burpees

5 rounds for time.

Time