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

 

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)