Thursday July 11
July 11, 2013Saturday July 13
July 13, 2013Warm-Up
2 Rounds of
5 Dive Bomber Push-Ups
10 Pause Squats
10 Alt-T Push-Ups
10 Hip Bridges
10 Superman
5 Kip-to-Hip Bridge
Met-Con
6 Min AMRAP of
– 6 HSPU (scale to pike on box push-up – from knee or toes)
– 24 Air Squats
– – Rest 3 min – –
6 Min AMRAP of
– 6 HR Push-Ups
– 12 DB Snatches (alternate arms each rep, from the floor)
– – Rest 3 min – –
6 min AMRAP of
– 6 Burpee Box Jump-Over (burpee, jump on the box and then down on the other side = 1rep)
– 12 Jump Lunges (scale to Alt. reverse lunges)
Mobility
1min/side band bully stretch
1min/side band shoulder/lat stretch
Results: