Warmup: ROM, 400m run, 5 pull-ups, 10 pushups, 15 situps
WOD: 5 Rounds for time
10 Floor Press (60% 1RM)
10 Strict Pullups (use a band/box or Jump for modification)
50m OH walking Lunges (25/15#)
Note: 50m = 11 black lines. Grab a plate and hold it overhead, keeping arms and shoulders locked out while doing lunges. Floor press = bench press on the floor
Cooldown: 50 Hollow Rock, 50 Arch rocks, roll and stretch – hit shoulders with lacrosse ball and quads/hamstrings
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