12.18.14

Warm-up

500 M Row

Then 2 R.N.F.T.

10 Deep/Slow Squats

5 Scap Pull-ups

10 Spider man Lunges (E/L)

5 Pull ups (make sure lats are activated for all reps!)

Mobility

Overhead Position (Focusing on the Lats!)

Strength/Skill

N/A

METCON

“The Seven”