Sunday 7/7/13
July 6, 2013Tuesday July 9
July 9, 2013Warm-Up
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