THURSDAY

200m jog

Banded squats x10- 5 sec hold at the bottom

10 good mornings

10 lateral lunges

10 ring rows

X2

Strength:

Back squat 5-3-1-3-5 @70, 75, 80, 75, 70% of 1RM

Prowler push- down and back

Gorilla rows-5×10 each side

WOD

1 mile run

Or

3 mile bike

Or

2000m row