Strength:
DELOAD
Bench Press & Strict Press
10 @ 50%
10 @ 55%
10 @ 60%”

WOD:
For time:
Max Effort set of Pull Ups (2 sets for Women)
Max Effort set of Push Ups (2 sets for Women)
10 Calorie Assault Bike

*each time you break, do 10 calories on the assault bike. Women get to do 2 sets – so 1 break without assault bike per round.

Repeat until athlete has accomplished 75 Pull Ups and 150 Push Ups