Tuesday

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 push ups

10 GHD sit ups

10 good mornings

10 squats

Strength:

Shoulder press 5x5

WOD:

Run 400 meters

8 dumbell ground to overheads per side (45/25)

8 lateral ball slams per side (25/15)

8 1 arm kettle bell swings per side (35/25)

AMRAP 25 minutes