50's

Warmup

400m row

3 rounds of: 

10 squats 

20 sit ups 

10 pass throughs 

5 pull-ups 

10 push-ups

15 kettlebell swings (very light)

Mobility

Pick 2 muscle groups and spend 2-3 minutes on each.

Strength

Off

WOD

800m run
50 box jumps

50 deadlift @135

50 situps

50 wall Ball

50 burpees

800m run

Endurance

Run bike or swim: 20 minutes at a steady pace.