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

WOD:

Run 500 meters

50 box jumps (24 inch)

Then: 21-15-9

Front squats (95/65)

Pull ups

Deadlifts (135/95)

Knees to elbows

Dumbell burpee push press (25/15)

250 meter sled drag (45/25) after each round.

Then: 250 meter OH barbell carry (95/65)