SWOD

Every 2:00 x 5 sets
3 Tempo Bench Press @70% of 1RM
*Tempo = 3 seconds down, 1 second up

WOD

12 min AMRAP
25’-50’-75’-100’-125’-150’….
Dumbbell Front Rack Walking Lunge (50s/35s)
5-10-15-20-25 ….
Calorie Row
(Women’s Calories: 4-8-12-16-20…)

* Target round: Round of 100’ lunge