SWOD:

• Bench Press 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD:

• Tabata Row (calories)

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.

• Tabata Tabata

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.