General Prep (~8 minutes)
2 Sets
1:00 Run or Bike
:15 Active Hang + :15 Passive Hang
6/6 Single Arm Ring Rows
10 Kettlebell Deadlifts
8 kb swings
15 push ups
:30 Jump Rope Practice

STRENGTH
Build to starting weight for bench.
Take 15 minutes to find 1 rep max bench press
Use the suggested build up from squats on Monday

Stimulus: Muscular Endurance and Aerobic Threshold
RPE: 7-8/10
We are looking for a steady, but challenging pace today. However, even splits are the primary focus.

4 Rounds for Time 35 minute cap
400m Run
25 American Kettlebell Swings
3/2 Rope Climbs
1k *Bike
50 Double Unders
Kettlebell: 53/35lb, 24/16kg

Level 2:
4 Rounds for Time
400m Run
25 American Kettlebell Swings
2/1 Rope Climbs
1k *Bike
35 Double Unders
Kettlebell: 44/26lb, 20/12kg

Level 1:
4 Rounds for Time
400m Run
25 Russian Kettlebell Swings
4 Pull to Stands
1k *Bike
70 Single Unders
Kettlebell: 35/18lb, 16/8kg