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:

20:00

Bench Press 2Rm

• 2-2-2-2-2-2

Lying Vertical MedBall Chest Toss

• OTM5 X3

MOBILTY:

10:00

• Spine

MetCon:

For TIme – CAP12

• 42 BB Step-up 20″, # 95/65
• 21 BB Push Press, #95/65
• 30 Step-up
• 15 Push Press
• 18 Step-up
•  9 Push Press