Monday 7/8/13

2 Rounds of
R2R Spider Crawl
R2R Lunge and Twist

then,

2 Rounds of
10 Scap Retraction Push-Ups
10 Hip Bridge w/ Pause

Strength
Floor Press
20 minute to build to a 1 RM

Met-Con
3 Four Minutes rounds, where each round is made up of
3 minute AMRAP of 6 pull-ups (scale to bands or RRs) and 18 push-ups, followed by
1 minute rest

* resume each subsequent round were the previous round ended

Mobility
1 minute standing lat/side stretch each side
1 minute standing figure 4 hip stretch each side