WOD
Strength:
1.) Single Arm Dumbbell Bench Press
12-12-12-12 (per arm)
2.) Elevated Ring Rows
12-12-12-12
MetCon:
18-15-12
Assault Bike Calories
Kettlebell Swings (53/35)
-Rest 3 Minutes-
18-15-12
Row Calories
Sit Ups
-Rest 3 Minutes-
18-15-12
Shuttle Sprints (down/back=2)
Hand Release Push Ups
*Each piece is max effort