Warmup
400m run or row (C2 is back in action)
Then 2 x through of:
1 Turkish getup each side
5 Pull Ups
10 Back Ext.
15 OH Squats (PVC)
100' 1 Arm Farmers carry R. then L.
Then:
50 sit ups
Mobility
Roll IT bands, quads, and use a lax ball on anything that draws your attention.
Strength
Week 3 Deadlift
WOD
If you did this yesterday, skip it today.
For time:
50 pull-ups
50 push-ups
50 sit-ups
50 back extensions
50 wall-ball shots
50 box jumps
Endurance
If you ran yesterday, and did the TT on Saturday, just play some soccer (and pay attention to your legs if they get tight). If you had a full rest day yesterday, warmup for soccer with an easy mile, followed by 4 x 100m sprints.
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