Warmup
400m run or row
2 rounds:
5 pull ups
10 pass throughs
10 Lunges
5 Toes to bar
Mobility
Roller on the legs after the long run this weekend.
Strength
5/3/1 Deadlift
Basic rotation is week 3
Advanced rotation is week 7
WOD
3 Rounds
Run 800m
30 Sit Ups
30 Overhead Squats (85/55)
Endurance
Run 30 minutes at an easy pace.
Or play some soccer.
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