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:
20:00
Back Squat
- 2 attempts to come as close as possible to 20RM (2:00 REST between)
- OTM8 x8 @ 20RM
Tempo Chin-ups
- 5×5 with 4 count negative
MOBILITY:
10:00
- calf/achilles
MetCon: CAP
For Time (A+B+C)
A.
- 50 Push-ups
B.
5 rounds
- 20 Knees to Elbows
- 30 Kettlebell Swings
C.
- 200 Double Under (sub, 3:1 singles)