Cycling 25 minutes; interval training, 2m:1m x 5

WOD:

5 Rounds for time:

• 20 Romanian Deadlifts
• 20 Push Press
• 20 Weighted Step Ups

Kettle Bell WOD:

• Dynamic Warm Up

WOD:

“Tabata this… 20:10 x 8″  run 500m inbetween each set….

• American Swings
• Figure 8 Upper Cut
• Flip Squats
• Hand to Hand Swings
• Goblet Squats

C2 Row:

Goal is to use maximum effort for 2 min interval.
120:60 x 6
or 2 min on 1 min off x 6

WOD:

“Barbara”

5 rounds for time:

• 20 Pullups (dead hang)
• 30 Pushups
• 40 Situps
• 50 Squats