Monday

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

>10 dead hang pull ups (1 second pause at the bottom)

10 abmat sit ups

10 back extensions

10 squats

Strength:

Back squats 5x5

WOD:

Run 1 mile AFAHP then AMRAP  of:

8 back squats (185/120)

8 ball slams (40/25)

8 burpees (must jump onto a 45# bumper plate)

20 minutes.