Warmup

500 m row or 400 m run

Mobility:

CS/ dynamic stretch

B warmup:

50 partner pullovers

1500 m partner row, Tabata style

Workout warmup:

3 rounds of

15 GHD back extensions

5-10 strict pullups

5-10 strict dips

Workout

4 rounds for time of:
Run 400m
20 Ground to Over head with Plate (45/25lb)
20 Overhead Walking Lunges with Plate (45/25lb)
 

Endurance:

5 rounds for time of:
Run 400m
20 Ground to Over head with Plate (45/25lb)
20 Overhead Walking Lunges with Plate (45/25lb)

Lift and Skill:

Do lift you missed this week.