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:

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