Wednesday

Warm UP: 
2 Rounds:
200m Run
10 GHD Sit Ups
10 GHD Back Extensions
10 Ring Dips/Push Ups
10 Pull Ups
10 PVC Pipe Pass Thrus

Roll Mid Thoracic
10 Mid Thoracic Rotations each side

Strength:
Deadlift
3×5 80%
2×3 85%
3 90%

Metcon:
4 Rounds resting 2 minutes between rounds
10 Cal Row/Bike
10 Thrusters 115/75
3 Suicides

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