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:
Strict Press
- 2 attempts to come as close as possible to 10RM (2:00 REST between)
- EOM8 x4 @ 10rm
Bottom to Bottom Squats
- 8 cycles 20:10, rest in active bottom position
MetCon:
- 2:00 Max Double Unders
REST 2:00
3 rounds for time – CAP8
- 30 Double Under
- 15 Deadlift #185/115
- 8 Push Press #185/115
REST remainder of CAP
- 2:00 Max Double Unders
Thank so much, Brad!