Warm Up
Banded Shoulders
7 mins of
7 wall balls
7 jumping jacks
7 push ups
Strength
Deadlift
6x3 building to heavy as possible
12 mins.
WOD
400m run
100 KB swings 53/35
200m run
100 sit ups
200m run
100 squats
400m run
Post
40 scorpions
Couch stretch