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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 squats
Strength:
Bench press 5-5-3-3-3
Then: 30 dips
WOD:
Run 250 meters with medball (20/14)
20 true push ups
20 sledge hammer swings (16/10)
5 Turkish get ups per side (35/25)
AMRAP 20 minutes
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