Strength

TEMPO Split Stance Single Arm DB Push Press

4 Sets

8-10 TEMPO Split Stance Single Arm DB Push Press

-rest 1-2 minutes between sets-

WOD

5 Sets

10/8 Calorie Assault Bike

200m Run

24/20 Calorie Row

-rest 3 minutes between sets-

CAP 25

Score: The time for the LAST round and the TOTAL time for all 5 sets.