Warm Up
Couch stretch
25 squats
25 push ups
25 sit ups
25 hollow rocks
25 supermans
15 mirandas
Strength
Pull up negatives
Push up negatives
5x3 - 5 seconds on the way down
WOD
4 rounds
200m run
10 DB clean and press
10 DB push ups
Post
8 min plank with love taps
Mobility ball on shoulders