20160503

Warm Up
1 min hang
hang thoracic extension
5 passive to active
Squat routine
10 Wall facing squats10 shifting weight handstand
Spiderman or Lizard
10 mountain climbers


Strength
Lifting: Push Press and Split Jerks
15 minutes to build to a heavy weight 

1 Push press + 2 Spilt Jerks

WOD

Every 5 mins for 20 mins: Rows and Sit-ups
4 rounds 

Every 5 minutes 

500/400m row 

25 Sit ups 

(3 minute time cap each round)