Strength 

Tempo bench press

5x3 building

3 sec descent, 3 sec hold at chest, explode up

Follow each set with

3-5 strict pull ups

 

WOD 

Partner wod

12 min Amrap  

12/10 cal row

24 kB swings 55/35

12 synchronized burpees

-partners must alternate who rows each round

-split swings however you like

 

HW 

Assault bike*

establish a max wattage

then

10 rounds  

:20s work/ :40s rest @ 80% of max watts

*may also be done on runner

 

 

 

 

 

 

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