Wednesday 6/12/13

Warm-Up
3 Rounds of
15 Squats
5 DiveBomber Push-Ups

then,

1 minute death stretch (:30 quad/:30 hip flexor)/leg;

then,

3 rounds of
10 Superman w/ Arm Retraction
5 Reverse Hand Push-Ups

then,

1 minute band standing lat tri stretch each side

Strength – Front Squats
1 x 10 w/ Bar,
1 x 5, then begin work sets
10-8-6-4-2 working up in weight each set

Met-Con
3 Rounds, 90 seconds on/30 seconds off, for max reps of:
Row (cals)
Burpees
OH Plate Sit-Ups

Mobility
repeat death stretch