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:
DE Box Squat
- OTM10 x2 @70%
Lunge Jumps
- 4 cycles (30:30)
MetCon:
For Time – CAP20
Complete pull-ups in as few sets as possible performing double under sets everytime you break from the bar
Rx:
[100 Pull-up
* 50 double unders
* 50 double unders
-OR-
Scale:
[50 Pull-up
*100 singles