Friday

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 chin ups

10 abmat sit ups

10 back extensions

10 squats

WOD:

Row 250 meters

12 per side one arm kettle bell rows (53/35)

24 ball slams (25/15)

AMRAP 20 minutes

Then:

10 Turkish get ups per side (45/25)