Warmup: ROM, dynamic stretches, PVC shoulder stretches, 10 10 pushups on my count (holding at the bottom), Strength: Bench Press Warmup: 5/5/3 @ 40/50/60% Work: 5/3/1+ @ 75/85/95% 1Rm WOD: 3 Rounds 10 Deadlifts (125-250#/95-185#) 400m Run Cooldown: Roll and stretch. Focus on hamstrings and calves

Warmup:  ROM, 200m run, 15 wide pushups, 15 narrow pushups Strength: Bench Press Warmup 5/5/3 @ 40/50/60 Work: 5/3/1+ @ 75/85/95 of 1RM WOD:  For time 30 box jumps (30/26″) 30 pull-ups 30 kettlebell swings (53/35#) 30 lunges with barbell (95/65#) 30 knees-to-elbows 30 push press (95/65#) 30 hip extensions, holding plate (25/15#) 30 wall more »