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

 

STRIKING:

10:00

  • Knee to mitt

 

STRENGTH:

20:00

Front Squat 2RM

  • 2-2-2-2-2-2

Bounds

  • OTM6 – Bound 10m

 

MetCon:

6 Rounds – CAP12

  • 5 Squat Clean #155/105
  • 50 Double Under (SUB: 100 singles)