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:
Sumo Deadlift – 1RM
- 1-1-1-1-1-1-1
4 cycles – :30|:30
- Jump Squats
MetCon:
For Time – CAP11
- 250m Row
- 15 HSPU
- 15 Toes to Bar
- 250m Row
- 12 HSPU
- 12 Toes to Bar
- 250m Row
- 9 HPSU
- 9 Toes to Bar
- 250m Row