Push/Pull

Warm-up/Skill
Tabata abs of your choice - 8 rounds
+
Tabata Double unders ( your score will be your lowest number of double unders in a round )


Strength
Bench
3 x 10 @ 60-65-70%
or
If you dont know you max find your Max

WOD
4 Rounds for time of
250m Row
10- DB Renegade row  (Push up + left pull + right pull = 1)
15- HR Push-ups




Optional
X2WOD
Endurance
For time;
800m run
rest 1 min
1 mile run
rest 2 min
800m run