Prowler & Burpees

Warmup

50 Sit ups

3 sets of 

5 push ups

5 toes to bar

5 squats

5 pull ups

5 Back ext.

Strength

5/3/1 Shoulder Press

WOD

Prowler push: Load it up so it's heavy, but you can move it. Push it 200m and do 5 burpees every 25 meters. Then rest and take half of your weight off. Push it 300m and do 5 burpees every 75 meters. See how your times compare. Andrew and I did this as a team around the field hockey field in the pouring rain. It was a blast. We were actually 10 seconds faster on our second round. (6:55 for the heavy 200m and 6:45 for the "light" 300m)

Endurance

Do yesterday's workout if you didn't. If you did, run 30 min easy or bike for an hour or so.