WOD 1 = 5 Super Sets of:
-8 Bench Press
-8 Strict Pull-ups
-rest as needed
*Work up in weight on the bench press
*feel free to use weighted, C2B or strict pull-ups.
Superset means go straight from bench press to pull up before resting
WOD 2 = I Go/ You Go Sprints
5 rounds of:
-airdyne 17 calories OR row 250m
Rest as needed. Try not to wait more than 3 min
These are All out sprints!
*Record your 5 times