30 min run

Warmup
400m row
5 pull ups
10 push ups
15 back ext
20 sit ups
15 back ext
10 push press
5 toes to bar


Strength 
Week 4 Press (recovery week)

WOD

30 min run for distance. 

Note: Don't go heavy this week. We'll do some testing in a few days and you'll get a chance to see your progress.