Warmup
400m row
100' grapevine
50 sit ups
20 Back ext
10 pull ups
10 Box Jumps
10 Push ups
Mobility
Work on the shoulders.
Strength
5/3/1 Back Squat
WOD
Off- especially if you did all the others so far this week. If not, you can do one that you missed. Any of the last 3 would work great after squatting heavy and then a short break.
Endurance
Run 2 x (1M, 1200m, 800m) recover 1:1
Recovery depends on your current level of conditioning. If you can, run easy. If not, walk some, then run. If that doesn't work, stop. Once you catch your breath, walk, then run easy just before you go again.
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