20150324

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
1 min passive hang
10 ape swings or 180's


Strength
Shoulder Press 5 x 12
superset with a 10-30 sec Ring Hold


WOD
3 rounds for time
400m run / row
10 deadlifts (70kg/45kg)
20 push-ups
30 Ab Mat Sit-ups