Strength
Bench Press (5-4-3-2-5 @ 20X1 tempo)
Push the weight on every set as much as possible while keeping tempo (including 1 sec rest between reps). No sets should go to failure. Goal is to try to go heavier on the last set of 5 than on your first set of 5. (Last set of 5 should not be heavier than your set of 3 or 2)
WOD
“Body Check”
4 Tabatas (8 x :20 on/:10 off)
1:00 rest (2 tabata intervals) between stations
1- Alt. Reverse Lunge Steps
2- Sit-Ups
3- Push-Ups
4- Calorie Row
Complete all 8 intervals of each movement before progressing to the next
Record total reps/calories completed for each of the 4 rounds