On the Minute x 20 (5 Rounds):
Minute 1 – 50 Double-Unders (100 single)
Minute 2 – 25 AbMat Sit-Ups
Minute 3 – Max Calorie Assault Bike
Minute 4 – Rest
**Scale the Double Unders as needed to make sure you have at least 10-15 sec of rest. Or do double under attempts for 45-50 seconds.
A) 4 Sets:
7 Tempo Kettlebell Deadlifts
7 Barbell Bench Press
5 Partner GHDs
Rest as needed between sets.
Deadlift- This is a tempo only down. With one or two kettlebells, a regular deadlift, followed by a 5s negative to the floor. Use control setting the KB down!
Bench Press – Build to a moderate set of 7, with each set being unbroken. Heavier side, but must be unbroken which will control the higher loadings (not the aim today).
OPTIONAL POST WOD:
4 Sled Pulls w/ the rope – 4 plates for the men/3 plates for the women