Strength
Bench Press
15mins to build to a heavy set of 5
*Super Set with 10 Cossack Squats with lite Kettelbell (5 left, 5 right)
WOD
For Time:
1k Row
12 Chest To Bar Pull UPs
4 Deadlifts (255/165)
400m Row
12 Chest To Bar Pull UPs
8 Deadlifts
3min Assault Air Bike
12 Chest To Bar Pull UPs
16 Deadlifts
Bench Press
15mins to build to a heavy set of 5
*Super Set with 10 Cossack Squats with lite Kettelbell (5 left, 5 right)
WOD
For Time:
1k Row
12 Chest To Bar Pull UPs
4 Deadlifts (255/165)
400m Row
12 Chest To Bar Pull UPs
8 Deadlifts
3min Assault Air Bike
12 Chest To Bar Pull UPs
16 Deadlifts