Wednesday

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 chin ups

10 abmat sit ups

10 back extensions

10 squats

Strength:

Deadlifts 5-5-3-3-3

Then:  30 straight leg deadlifts @ 40% of 3RM (10-10-10)

WOD:

50 meter prowler push (45/25)

8 deadlifts (255/165)

8 1 arm kettle bell rows per side (53/35)

20 military sit ups

AMRAP 20 minutes