A: Punish your weakness
choose two 10:00 cycles from below
- tempo weightlifting: x3 OTM10, 22×2 @ 70% -OR- x6 EOM10, 22×2 @ 60%
- bodyweight density volume: any couplet or triplet of push/pull/core/conditioning for OTM10
- dynamic effort gymnastic skill: x3 OTM10 -OR- x6 EOM10
B: Mobility
10:00 to improve yourself or add to your toolbox
C: MetCon – CAP12
21-15-9
- Overhead Squat #115/75
- CTB Pull-up
- HR Push-up