Burpee Pull Ups

Warmup

100m grapevine (50m each side) 

10 squats 

10 push ups

20 sit ups 

20 back ext.

20 kettlebell swings (very light)

Mobility

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

Strength

5/3/1 Week 4 Bench Press: You get the idea by now.

WOD

For time:

50 Burpee Pull ups

Endurance

Off or run 20 minutes.