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:
RDL
- EOM 8×8
Tempo Dips
- 5×3 with 3 count negative
MetCon:
3 rounds for time – CAP6
- 10 over the box jump (on and over)
- 30 KBS
4 rounds for time – CAP4
- 5 over the box jump (on and over)
- 15 KBS
*earned REST only between, NO scheduled rest
EXTRA (HARD)CORE:
accumulation
- 2:00 Side Plank L
- 2:00 Side Plank R
*alternate sides until total time is accumulated
durration
- Reverse Plank (one attempt for max hold)