1 Min Jump Rope
1 Min Bike
1 Min Row
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Strength: Bench Press 5/75, 3/85, 1+/95
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WOD: Start 00:00
Part A
3 Rounds for time
8 R-Arm KB Press - 26/18 L1, 53/35 L2, 70/53 L3
8 L-Arm KB Press - same
30/25 Calorie Assault Bike
Start @ 12:00
Part B - For time:
10-9-8-7-6-5-4-3-2-1
Burpee Box Over - 20/16 L1, 24/20 L2, 30/24 L3
Ab Mat Sit Ups x 1 L1, Ab Mat Sit Ups x 2 L2, GHD Sit Ups L3
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Accessory: Plank Holds - 3 x 60 Seconds
Side Plank Holds - 3 x 30 Seconds (each side)