Warm up: 800m jog and I mean light easy jog.
Mobility: again head to toe stretch. Take some time today and workout the last of your kinks. Anything tight or sore. Stretch your neck, your shoulders and your hips. I want you to foam roll your quads, hams and calves: each part and each side (L/R) for a 45-60 seconds.
Strength: 3 sets of max pull-ups. Full range and you can Kip on these
WOD: for time
-1000m row buy in followed by 20-15-10 of
-box step ups with 2 10-20lbs kettle bells 1 in each hand. (keep feet close together and box should not be higher than 24″. If you are bothered by this then do a lower box and make it a no weight box jump or step up.
-push press (slight dip and overhead drive) of 75-95lb barbell
-500m sellout row
Cool down: 8-10min cool down stretch and foam roll. If you only have 2min then roll out your hips and IT band but find away to ratchet down and recover before you leave the gym.
Today should be about feeling better not worse after your workout and just breaks a sweat and push but not push into the pain cave.