WARM UP: Run 200m or Row 250m 10 Shoulder Stretch w/PVC 10 OHS w/PVC 10 Flash Push ups 10 Sit ups GHD 10 Back Ext. GHD 5 Dips 5 Pull ups WOD: Strength: 5- Back Squats 5- Back Squats 3- Front Sqauts 3- Front Squats 1- OHS 1- OHS 1- OHS Post Loads…