WARM UP
Complete as many rounds as possible in 7 mins of:
10/8 Row Calories
10 Single Arm Dumbbell Deadlifts
10 Stiff Legged Walk Out To Push Ups
LONG WOD
Every 1 min for 40 mins, alternating between:
3 Bench Press, 60% 1RM
8 Assault Bike Calories
8 Push-ups
10 Row Calories
COOL DOWN
For quality:
Assault Bike (Easy Paced), 5 mins
Chest Stretch, 2 mins
Hang From Pull Up Bar, 30 secs
Knight Stretch (On Box), 2 mins