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:

Focus mitt work

  • review palm strikes
  • partner strikes

 

MOBILITY:

  • Lats
  • Pecs
  • Quad/hip flexor

 

MetCon:

‘CINDY’+ Partner Row ¬†– AMRAP20

P1:

  • 5 pull-up
  • 10 push-up
  • 15 air-squat

P2:

  • 250 m Row

* partners switch after each has completed their part, whichever partner finishes first should drop into a plank until the switch occurs.