312.566.7201

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 – CAP16

  • 21 front squat #115/75
  • 21 burpee
  • 800m run
  • 15 front squat #115/75
  • 15 burpee
  • 400m run
  • 9 front squat #115/75
  • 9 burpee
  • 200m run