Thursday 6/20/13

Warm-Up
3 rounds of
5 Hanging Scap Retractions
10 Hollow Rock or 15 second Hollow Hold
15 Superman w/ arm retraction

then,

2 rounds of
20 Scorpion
10 Alt T-Push-Ups
10 Squats

Met-Con
On a 5 minute clock (4 min working cap, 1 min mandatory rest), complete 3 Rounds, each for time, of:
1) 750 M Row
2) 25 Burpees
3) either 10 Muscle-Ups OR

1st Round 40 toes to Bar OR Supine Toes to PVC
2nd Round 30 Dips (Ring or box)
3rd Round 20 Pull-Ups OR 20 Ring Rows