6
Oct
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