Thursday

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 push ups

10 toes to bar

10 good mornings

10 walking prisoner lunge steps per side

Strength:

Bench press 5x5

Then: 30 dips

WOD:

Run 250 meters

6 tire flips

12 close grip bench press (135/95)

18 military sit ups

AMRAP 20 minutes