• WARMUP
  • Dynamic Warmup
  • 3 Rounds
  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air Squats

  • METCON (CAP 25)
  • “Luce”
  • 3 Rounds
  • 1000m Run (if anyone wants to row because temperature that’s fine)
  • 10 Ring Muscle Ups (20 C2B or 20 Pull-ups)
  • 100 Air Squats (Modify to 60 dependant on fitness level)