Monday
WARM UP:

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

10 second squat stretch

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

5 back squats (225/145)

7 heel claps

9 kettle bell swings (70/45)

Run 250 meters

5 rounds for time.

Time