312.566.7201

Fast Mile – CAP10

 

Overhead Press – 15:00

3-3-3-3-3

*play with upper body plyo drops

 

MetCon

5:5, 4:4, 3:3, 2:2, 1:1

  1. 20 Burpee tuck jump
  2. 20 Wall ball
  3. 20 Ball Slam
  4. 20 MedBall hop (over+back)
  5. 20 MedBall twisted sit-up

*score: total reps or accumulated time remaining on clock each round

Round1: perform 20 reps of each movement within 5:00 clock, REST 5:00

Round2: perform 20 reps of movements 2-5 within 4:00 clock, REST 4:00

Round3: perform 20 reps of movements 3-5 within 3:00 clock, REST 3:00

Round4: perform 20 reps of movements 4-5 within 2:00 clock, REST 2:00

Round5: perform 20 reps of movement 5 within 1:00 clock