Wednesday 10-3

warm up
run 1 lap
shoulder prep from the board

core stability
NOT FOR TIME
3×10
GHD sit ups
reverse hypers
GH raises

functional fitness
review push press

conditioning
12min AMRAP
3 Push Press(135/95) from the ground
5 lateral over the bar burpees
7 box jumps(24/20)

functional fitness
Do the same WOD, using 75/45 for the PP and 20/12 for the box jumps

stretch
standing hamstring stretch 2min/leg
death stretch 2min/leg
calves 2min/leg