20160316

Warm Up
2 min Plank
5-1 ER Push Ups
squat routine
10 scapula push ups
5 Bridge Ups
50 Double unders
10 OH DB squats
10 Shifting weight handstands
10 ape swings


Strength
Lifting: Push Press and Strict Pull-ups

Push Press 10-8-6-4-2,

using heaviest weight per set

Strict Pull-up 5x5

at bodyweight

superset

WOD
Jack

Complete as many rounds as possible in 20 mins of:

10 Push Press, 50/30

10 Kettlebell Swings, 20/16

10 Box Jumps, 24/20 in

scale down as nescessary