10 Calorie Assault Bike
5 Pull Ups
10 Push Ups
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Strength: Bench Press
Warm Up - 5 Reps @40%, 5 Reps @50%
Work Sets - E3M 5 Reps @ 65%, 5 Reps @ 75%, 5 Reps or more @ 85%
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WOD: E4Ms x 6 Sets
10 Bench Press - 65/45 L1, 95/65 L2, 135/95 L3
10 Ring Rows L1, 10 Pull Ups L2, 10 C2B's L3
12/10 Calorie Assault Bike
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Extra Credit: 800 Meter Sled Pull - 90/70
OR
Accessory- Upper Max Effort
1). Reverse Grip Bench Press - 8 Rep Max
2). Weighted Dips - 3 x 6 Reps
3). Seal Row - 3 x 8 Reps
4). Close Grip Bench Press - 3 x 8 Reps
5). Weighted Strict Pull Ups - 3 x Max Reps
6). Weighted Plank Holds - 3 x 30-45 seconds