Warm up:
Run or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 dead hang pull ups (you must disengage and pause for one second at the bottom)
10 abmat sit ups
10 back extensions
10 squats
Strength:
Back squats 5x5 (high or low bar)
WOD:
8 plyo push ups
12 back squats (135/95)
16 military sit ups
20 sledge hammer swings (16/10)
AMRAP 20 minutes
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