June 6, 2013
June 8, 2013
Saturday 6/8/13
Warm-Up
Wall to rack Inchworm;
Hamstring walk back;
Wall to rack spider crawl;
Lunge back;
then,
20 supine scorpions;
5 hands to elbow planks;
20 hip bridges; and,
5 rolling split straddles.
Strength
6 Rounds of
5 Tempo Deadlift (1-1-2-1 / up-top-descent-floor),
45sec Rest
15-30sec Hollow Position Hold
45sec Rest
Assistance/Accessory
3 Rounds NFT
10-15 KB/DB bent over Rows
8-12 Deadbugs
Met-Con
50-40-30-20-10 Lunges + 10 HR Burpees after each set of Lunges
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