27 August 2019 - WOD


A) Conditioning

8 x 1 minute : 90 seconds off
Row for calories (Or assault bike)

*If you did this last week, aim to add 1-2 calories to your average
*This should be a near maximal effort each minute
*Breathing gears 1-5 (all gears!)

Your reward for the rowing intervals...

B) Swole Session

In 15-20 minutes:
Establish a 7 rep max bench press

then, in the remaining time

AMRAP for quality:
10/10 Single arm dumbbell bench press
20 Dumbbell hammer curls, alternating arms
30 Bent over reverse flys