Warm Up
accumulate: 30 light deadlift
20 light ground to overhead/burpees
10 strict pull up/dip
tabata: push up + air squat + 2 jumping lunges
Weightlifting 4 x 12
4 Rounds, E2MOM
12 Deadlift/odd object deadlift
Metcon 4/9/2020
30-20-10 Deadlift (bodyweight or lighter)
Pull Up
*swap pull ups for dips if no pull up bar
OCR MetCon Beast Training 4/9
2 Mile Run, enter this in for time if you want
10 Strides (100M @90% effort then walk 5M then jog 95M)
Pull/Push/Squat
10 Rounds 5/10/15
Virtual Workouts
Zoom.US
M-F Chicago Time
6AM Zoom ID: 273-979-944
12:00 Noon Zoom ID: 623-373-034
6PM Zoom ID: 132-585-764
Saturday 9AM Zoom ID: 960-938-043
Kids Class T-R
4:30PM Zoom ID: 278-135-918