Thursday

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 supine ring pull ups

10 toes to bar

10 good mornings

10 squats

Strength:

Deadlifts 5x5

WOD:

9-15-21

Deadlifts (225/145)

Kettle bell swings (53/35)

For time.

Then:

Run 6x250 meter sprints with a 1 minute break in between.