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 lunge steps (5 per side)

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

Row 200 meters

5 tire flips

10 sumo deadlift high pulls (70/45)

15 ring push ups

100 meter sled drag (180/135)

5 rounds for time.

Time