Tuesday

Warm up:

Run or row 500 meters

Then, 3 round of:

10 shoulder stretch with pvc pipe

10 wall balls (20/14)

10 GHD sit ups

10 good mornings

WOD:

"Barbell complex"

5 deadlifts

5 hang power cleans

5 front squats

5 push press

5 back squats

(95/65)

AMRAP 20 minutes

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