Strength
Wide Grip Bench Press 5×3
—Start @ 75% and work up to a heavy 3RM
Conditioning
“Tabata” – (20 sec on / 10 sec off for 8 rounds)
KB Swings 70/53lb
—Rest 1 min
HR Push-ups
—Rest 1 min
Tire Flips
—Rest 1 min
Air Dyne (calories/distance)
WOD Notes: You will be at each movement for 4 minutes then switch with 1 min of rest in between. Record total reps for each movement. You may use a partner to flip the tire if necessary.
