SWOD
Every 1:30 x 5 sets3 Tempo Bench PressĀ @65% of 1RM*Tempo = 3 second down and 1 second up
WOD
3 rounds:25/20 Calorie Assault Bike30 Alternating Dumbbell Snatches (50/35)
* Target time: 8-10 minutes* Time cap: 14 minutes