LIFTING
12 Min Cap
30-20-10-5-5RM Bench Press
WOD
Tabata - 8 rounds each of :20sec work / :10sec rest
Push Ups
Hollow Crunch
1 Min Rest
KB Glute Swings 70/53
KB Hang High Pulls 70/53 (switch hands every :20sec)
1 Min Rest
Battle Ropes
Air Squats
*alternate the movements in each superset