Sunday 7/7/13

3 rounds of
10 pause squats
10 spider lunges
10 superman
10 dead bugs

Strength
Back Squats
10 x bar
10 @ 30%
5 @ 50%
5 @ 60%
3 @ 70%
depending on how 70% feels, take 1-3 more sets to warm up and then test 10 RM anywhere from 75-85% 1RM

Met-Con
Once through for time:
20 Burpees
30 KB Swings
40 OH plate step ups
30 KB Swings
20 Burpees

Mobility
2 minute frog sit
1 minute spinal twist each side