Sunday, 6/16/13
June 15, 2013
Tuesday 6/18/13
June 17, 2013
Monday 6/17/13

Warm-Up
3 rounds of
5 Hang Scap Retraction
10 Pause Push-Ups,

then,

3 rounds of
5 Scap Retraction Push-Ups
10 OH Band Pull-Aparts

Strength
6 rounds of
3 Weighted Chin Ups (scale to 3 x 2 negatives, then 3 x 6 ring Rows)
– – Rest 30-45 seconds, then
(A) 10 – 15 DB Floor Press (done during Rounds 1-4)
(B) 25 – 30 Band Tricep Pressdowns (done during Rounds 5&6)

Met-Con
2 minutes single skips, right into
6 minute 5+ Ladder (5-10-15-etc) of Double Unders & Sit-Ups
(scale DUs to equal number of Mountain climbers + equal number single skips – so 5+5, 10+10, 15+15, etc)

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