Friday 6/14/13

Warm-Up
3 Rounds of
10 Alt-T Push-Ups
10 Alt Single Leg Floor touches
10 Supine Scorpions
10 V-Ups
10 Spider Lunges

Skill/Strength
3 rounds of 1-2-3 TGU ladder
– 1 Lf, 1 Rt, 2 Lf, 2 Rt, 3 Lf, & 3 Rt
– Increase weight each set

Skill/Conditioning
5 Rounds of
 – 6-8 Pistols (strict or 4 + 4 holding upright)
 – – Rest 30-45 second
 – Max time L-Sit (DBs or between boxes)
 – – Rest 30-45 second
 – 10-20 Alt HS shoulder touches
   /OR/
  30 second HS hold
  /OR/
  1 Wall Walker w/ pause and controlled descent
 – – Rest 30-45 second