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

10 second squat stretch

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

20-15-10-5

Front squats (155/100)

Rope grip pull ups

KB SDLHP (70/45)

Row 200, 150, 100, 50 after each corresponding round.

Time