Warm-up
3 Rounds
100m Run
15 PVC Pass Thrus
10 Wall Squats
5 Strict Pull-ups
“WOD”
Back Squat
2, 2, 2, 2, 2 (increasing the weight)
Then
3 Rounds
400m Run
20 Pull-ups
20 Push-ups
20 Shoulder Press (95/63#)
Or
“BODY”
4 Rounds
9 Pull-ups
12 Renegade Rows (35/25#)
15 DB Shoulder Press
18 DB Step-ups (24/20″)
200m Row
