Strength
Four sets of:
Back Squat 6-8 reps
Rest 45 seconds
Single Arm Dumbbell Row x 8-10reps each arm
rest 45sec
Hollow Body Rock x 45-60sec
rest 45sec
WOD
Three rounds for time of:
400 Meter Run
20 Kettlebell Goblet Lunges
10 Toes to Bar