Monday

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 shoulder stretch

10 burpees

10 abmat sit ups

10 back extensions

10 walking prisoner lunge steps per foot

WOD:

25 pull ups (first 25 are strict, second 25 are chin ups, third 25 are kipping, finish with supine ring)

25 push ups

25 military sit ups

25 squats

Run 400 meters

4 rounds for time.