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:

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
-OR-
Scale:
[50 Pull-up
*100 singles