Tuesday

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

>10 pull ups

10 GHD sit ups

10 good mornings

10 squats

Strength:

Shoulder press 5x5

WOD:

30 power clean to push press (135/95)

Then:

"Helen"

3 rounds of:

Run 400 meters

21 kettle bell swings (53/35)

12 pull ups

For time.

Then: 2 minute plank