312.566.7201

WARM-UP:

2 rounds

  • 5 arm circles and flings
  • 5 leg swings and sweeps
  • 10 jumping jacks

2 rounds

  • 5 strict pull-up -or- 10 ring-row
  • 5 inch worm -or- 10 push-up
  • 5 lunges L+R -or- 10 air-squat

 

STRENGTH:

15:00

Bench Press 1Rm

  • 1-1-1-1-1-1-1

 

MetCon:

21-15-9 (CAP9)

  • Push-up Plyo/HR
  • Toes to Bar

REST 5:00

15-12-9 (CAP7 )

  • Dips Ring/Matador
  • Box Jump 30″/24″

REST 5:00

12-9-6 (CAP5 )

  • Burpee Pull-up
  • WallBall #25/20 -or- #20/14 to 12′