Friday, 10/2

Warm Up

3 Rounds

20 Mountain Climbers 

10 Spider Lunges w/reach 

10 Supine Scorpion 

10 Hanging Scap Retraction

then

Run 400m

Prep (8 Minutes)

1×50 Single Skips+10 Kip Swings+5 Devil’s Press (light)

2×25 DU +3-5 Pull Ups+3 Devil’s Press (workout weight)

Met Con

For Time (30 Minute Time Cap) 

Run 400m

30 Pull Ups 

20 DB Devil’s Press (50s/35s)

100 Double Unders

Run 800m 

100 Double Unders 

20 DB Devil’s Press 

30 Pull Ups 

Run 400m 

Modify Run to 500/400 m row or .7 mile bike for 400 (2x for 800)

Scale Pull Ups to: 20 or 15 Reps per round, or 30 Jumping Pull Ups

Scale DU to: 

            50 DU for those whose man unbroken is under 30

            25 DU for those who can get DU with single skips in between each double

            200 Single Skips