20160531

Warm Up
400m with a partner throwing a tennis ball
20 hip switches
10 drop lunge
20m duck walk
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
Push Press 5-5-5-5-5

Use the heaviest weight you can for each set. Rest as needed between sets.

WOD
Alt EMOM 15 mins: 200 m, Toes-to-bars and Push-ups

Every 1 min for 15 mins,

alternating between:

Run, 200 m

10 Toes-to-bars

10 Push-ups, 40/20 kg