20160826

Warm Up
400m with a partner throwing a tennis ball
20 hip switches
10 drop lunge
20m duck walk
30 sec pistol balance
2 min plank, 25/5 extension/flexion
60/45/30/15 passive hang (5 box jumps b/w)
10 ring push ups
30 sec handstand (x2)

Strength
Deadlift
10-8-6-4-2

WOD
4 rounds
5 Deadlift
10 Ring Push Ups
20 KB Swings
30 second passive hang

20160818

50 up
Squat routine
5-1 er push ups
Passive - active hang
Double understand
Lizard walk

Shoulder press
Push press

5 RFT
400m run
20 DB Push Press
20 squats