312.566.7201

STRENGTH:

Deficit Deadlift¬†(2″-4″)

E:30 x20 <70%

  • :0X speed off floor
  • :02 pause in lockout
  • :03 eccentric lowering

 

WORK:

60 Pullups – CAP10

  • OTM sets, complete in as few sets as possible
  • alternate sets of strict and kipping pull-ups

 

MetCon:

AMRAP12

  • 9 Toes to Bar
  • 6 Box Jump, 30″/24″
  • 3! Push Press, #115/75

! add 3 push press to every successive round