Monday

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

>10 dead hang pull ups (max rep, 10 rep minimum)

10 abmat sit ups

10 back extensions

10 squats

Strength:

Back squats 5-5-3-3-3

WOD:

1-2-3-4-5-6-7-8-9-10

Back squats (185/135)

Tire flips (big/little)

Box jumps

Supine ring pull ups

* You must also do 5 burpees after each round

For time.

Comments

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