Thursday

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 push ups

10 v ups

10 good mornings

10 squats

Strength:

Bench press 5-5-3-3-3

Then: 30 ring dips

WOD:

Run 500 meters with sandbag (50/35) and dumbell (25/15)

Then, AMRAP of:

20 GHD sit ups

15 ring push ups

10 wall balls (20/14)

100 foot bear crawl

20 minutes.