Thursday 6/13/13

Warm-Up
3 rounds of
5 Hanging Scap Retractions,
10 PVC Dislocates,
5 Dolphin Push-Ups,
10 Alt Samson Lunges

then,

2 x 10 Side Plank Reach-Thrus/side

Strength
10 minutes to work up to heavy push press (~90%);

then,

3 x 2 Push Press to near max weight (all sets should be heavy, aiming for between 90-95%; may make slight increases or remain at starting weight) (10 min time cap)

Met-Con Prep
3 minutes of single skips w/ 5 squats every minute

Met-Con
12 minute AMRAP of
60 Wall Balls
40 Double Unders
20 Pull-Ups /OR/ 5 Muscle-Ups