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