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′