20140428

Warm Up
1 min bottom of Push Up
5-1 ER Push Ups
squat routine
10 scapula push ups
5 Bridge Ups
10 shifting wt handstand
10 OH DB squats
 5 Pull overs
10 ape swings or 180's


Strength
EMOM 6 mins
10 Push Press


WOD
5 rounds
for 3 mins
10 Deadlift
10 Toes to Bar
Max. calories row