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STRENGTH

Bench Press (Build to Heavy set of 3)

WOD

“Swole Cycle” TABATA PULL, PUSH BIKE SR (4 Rounds for reps)

“Swole Cycle”

8 Rounds :20 Work/ :10 Rest

:40 transition between movements

Tabata Intervals:

Pull-ups

Push Ups

Bike Calories

Shuttle Runs w/ Line touch

Basics-Ring Rows, PU on knees

RX-as written

RX+-Strict Pull Ups

50-59-Jumping PU, PU on knees

60+-Ring Rows, PU on knees, no line touch

AFTER PARTY

Row Cond- 40/27, 30/21, 18/15 (3 Rounds for time)

Row Conditioning

40/27 Calorie Row

Rest 1:30 Between

30/21 Calorie Row

Rest 1:30 Between

18/15 Calorie Row