
400m Run
50 Jumping Jacks
Then 3 rounds of:
3 Front Squats @45 or 65
4 Pull Ups
5 Chest slap push ups
Then 3 rounds of:
3 DB Ground to overhead @25 or 35
3 Burpee Box Jumps
13 Back ext. or Good mornings
Strength
Week 3
Shoulder Press or Bench Press
WOD
Hoover Ball.... Sounds like fun!
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