FRIDAY
09/01/15

Warm-up
5 minutes skipping
5 minutes mobility
5 minutes primal movement

Strength

Push-Press; 3 reps; 7 sets; Progressive

Strict Pull-up; Build to a heavy single

Capacity

Every minute on the minute for 10 minutes:

5 Pull-ups
10 Press-ups

then:

50 V-Ups
50 Burpees