20150319

Warm Up
1 min plank
30 side swing
5 Bridge Ups
dragon squat
kipping T2B
shifting weight handstand
squat routine


Strength

A1) Back squats 5x5 @ 80%

A2) Strict pull up 5x5 (add weight if possible, DB b/w feet)

WOD

4 rounds

90 seconds work 90 seconds rest

10 Push press 50/35kg
max calorie row

Finisher

Tabata hollow holds
8 x 20 sec on / 10 sec off