Monday

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

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

10 abmat sit ups

10 back extensions

10 squats

Strength:

Back squats

5x5

WOD:

Row 250 meters

8 box jumps (30/24)

10 man maker push ups (25/15)

12 overhead squats (65/45)

AMRAP 18 minutes