Thursday 6/27/13

Warm-Up
1 x Wall-to-Rack Inchworm; then,

2 Rounds of
5 Four-count Dive Bombers
10 Alt-T w/ leg lift (no push-up)
15 Band GM
20 Dead Bugs (1 count hold)

Skill/Prep
2 x 1 Wall Walker & 10 Alt Shoulder Touches PLUS 5+5 KB Single Leg DL
OR
2 x 10 Box Pike Shoulder Touches PLUS 5+5 KB Single Leg DL

Met-Con
20 min alternating exercises OTM (10 rounds of each exercise)
Even Minutes (0,2,4 …18) 10 KB Swings
Odd Minutes (1,3,5…19) HSPU Ladder (+1 per round UNBROKEN, restart at 1 after any miss)

*scaling for HSPU = alternate every other HSPU round between:
  – 2 Wall Walkers (minutes 1, 5, 9, 13, 17)
  – 5 Box Pike Push-Ups (minutes 3, 7, 11,15 and 19)

Mobility
2 x
1min/side standing side stretch (hands holding on to an upright);
1min/side band hamstring flossing