500m row, 10 each: wrist circles, elbow circles, shoulder dislocates, sidebend, torso rotations, hip circles, up dog/ down dog, plow/straddle, forward/back leg swing, side to side leg swing, walking lunge, cossack, samson stretch (30 sec) and then 2 rounds, 5 reps each: sit-ups, good mornings (pvc or empty bar), pull-ups, dips
Strength:
Bench Press 5-5-3-3-1
WOD:
3 rounds:
10 Deadlift 225/185 (approx. 45% of 1RM)
15 Box Jumps 24"/20"
20 Pull-ups
All workouts will be scaled to your individual fitness level.
All workouts will be scaled to your individual fitness level.
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