Recovery WOD

Warmup

8 min easy bike/ row/ run (choose)
Then 3 Rounds of :
2 Turkish getups (med ball)
4 Pull ups
8 push ups
16 lunge steps

WOD
Recovery WOD for form. (Not timed)
3 Rounds of
15 Sit-ups
15 Hip Extensions.  Your hamstrings and glutes should be working.
15 Kettlebell/Dumbbell Swings medium to light weight
15 DB Push Press Medium to light weight

Strength
5/3/1 Week 1
Bench Press