Hoover Ball

Warmup
400m Run
50 Jumping Jacks
Then 3 rounds of:
3 Front Squats @45 or 65
4 Pull Ups
5 Chest slap push ups

Then 3 rounds of:
3 DB Ground to overhead @25 or 35
3 Burpee Box Jumps
13 Back ext. or Good mornings


Strength
Week 3
Shoulder Press or Bench Press

WOD
Hoover Ball.... Sounds like fun!