- Bench Press 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD: For time:
- 40 Kettlebell Swings, 53/35 lbs
- 40 Double Unders
- 30 Kettlebell Swings, 53/35 lbs
- 30 Double Unders
- 20 Kettlebell Swings, 53/35 lbs
- 20 Double Unders
- 10 Kettlebell Swings, 53/35 lbs
- 10 Double Unders
Tabata:
- Tabata Kettlebell Russian Twist, 53/35 lbs
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.