Monday

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 push ups

10 abmat sit ups

10 back extensions

10 squats

10 second L sit

Strength:

Back squats 5x5

WOD:

Row 250 meters

8 back squats (185/135)

10 man maker push ups (25/15)

12 ball slams (40/25)

100 foot walking lunge steps with dumbell locked out overhead with 1 arm (45/25)

5 rounds for time.