Bench Press (4 x 5 +, all @ 80 % and max reps on last set)
Deadlift (4 x 5 +, all @ 80 % and max reps on last set)
Bent Over Row (4 x 5, work up to heavy controlled sets)
On The Go WOD
Warm Up
2 min Jump Rope or Jog
15-second Samson Stretch each Leg
10 Arm Circles Forward & Backward
10 Squat Jumps
10 Leg Swings Each Leg
5 rounds of:
100 Single Unders (Jump Rope)
50 Squats
by Alex Etzen