10.7.14

Warm-Up

5 RFT

5 HSPU/Pike Press

5 Scorpions

10 Kip Swings

25 DU (You can do singles only because this is a warm-up)

Mobility

LAT Roll Out

(2-5 Minutes a side and by the way, this is going to hurt)

Strength/Skill

3 x 5 Weighted Pull-ups (65-80% of Chin-up Max)

METCON

AMRAP 15:
10 AB Mat Sit-ups
15 Burpees
40 Double-Unders