*Only if you have more than an hour to train
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Strength: Bench Press - 5 x 3 Reps @ 85% - E3M
WOD: 4 Sets (5 Min CAP on each Set - Modify accordingly to hit the mark)
45/30 Calorie Air Assault
10 Burpee Box Jump Overs - 20/16 L1, 24/20 L2, 30/24 L3
10 Alternating One Arm KB Russian Swings - 35/26 L1, 53/35 L2, 70/53 L3
20 Air Squats
5 Left Arm KB Press - 35/26 L1, 53/35 L2, 70/53 L3
5 Right Arm KB Press - same
Rest 4 Mins between sets