10 Calorie Assault Bike
5 Pull Ups
10 Push Ups
Strength: Bench Press
Warm Up: 5 Reps @Empty Bar, 5 Reps @40%, 5 Reps @50%, 3 Reps @ 60%, Work Sets - E3M 3 Reps @70%, 3 Reps @80%, 3 or more Reps @90%
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WOD: “Black Jack” L1 & L2
Push Ups / Sit Ups
1/20
2/19
3/18
4/17
5/16
etc…..
16/6
17/4
18/3
19/2
20/1
Or
“Black Jack” L3 version
Bench Press @50% / GH Sit Ups
1/20
2/19
3/18
4/17
5/16
etc…..
16/6
17/4
18/3
19/2
20/1