DATE – Tuesday


Warm-up: 3 rounds: (5-7min)

Skipping & Dynamic movement intervals



Barbell triceps smash


WOD A)  (15 min)

Build to heavy single Bench Press



Partner up with someone of similar body weight / bench press strength.

In teams of 2 complete 8 rounds for time (4 each, alternating complete rounds)


10 x Heavy bench press (Rx -Guys – body weight / Gals – ¾ body weight)

15 x Russian Kettlebell swings (32/24kg)

250m Row sprint