Tuesday

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 push ups

10 ghd sit ups

10 good mornings

10 walking prisoner lunge steps per foot

Strength:

Deadlifts 5-5-3-3-3

Then:  30 straight leg deadlifts at 40% of your 3RM

WOD:

Run 1 mile AFAHP then AMRAP of:

12 deadlifts (245/160)

10 box jumps (20 inch)

8 burpees

20 minutes.