Monday

Warm up:

Run or row 5000 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

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

10 abmat sit ups

10 back extensions

10 squats

Strength:

Back squats 5-5-3-3-3

Overhead squats 5-3-1-1-1

WOD:

"Nancy:

Run 400 meters

15 overhead squats (95/65)

5 rounds for time.