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:

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