Tuesday

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:

3 sets of max rep bench press at 60% of your 1RM

1 warm up set allowed

WOD:

100 true push ups

100 GHD sit ups

100 sledge hammer swings (16/10)

100 box jumps (24 inch)

For time.

You can do the movements in any order however you must do all 100 of each one before starting the next one.