Warm up: 5 min roll
800 m run
25 PVC good mornings
Str- dead lift 3-3-3-3
Wod
4 min max Russian KB swings 70/54(record reps)
1 min rest
3 min max hand release push ups(record reps)
1 min rest
2 min max air squats( record reps)
3 min rest
Then 800 m run for time
Cool down
50 superman(back extensions)
50 leg lifts
