WOD 7/27/22

Strength: bench super set

Bench Press 4x8 @ 60-70% of 1 RM

Bent Over Row 4x8 [85/105]

Med Ball Slam 3x8 [14/20]

Rest 1 min

3 Rounds for Time:

6 Hanging Knee Raises

6 Back Extensions

15 Russian Twists

Airdyne bike sprints

1x2 15 seconds sprint x 10 seconds rest

Rest 2 minutes

1x2 15 seconds sprint x 10 seconds rest

Rest 2 minutes

1x2 15 seconds sprint x 10 seconds rest

Rest 2 minutes

1x2 15 seconds sprint x 10 seconds rest

Rest 2 minutes

1x2 15 seconds sprint x 10 seconds rest