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

STRENGTH:
Bench Press   5 X 5
WOD:

10-20-30 meter shuttle run with med ball (20/14)

20 true push ups

15 sledge hammer swings (16/10)

10 toes to bar

5 rounds for time.

Extra credit:  3x10 weighted dips or tricep extensions

Time