1 partner performs 10 wallballs, while the other performs empty BB shoulder press until their partner is done.
Red: Bench Press
Wht/Blu: Speed Bench
SWOD - Strength WOD
50 DB Shoulder 2 Overhead @60% Bodyweight (total)
*Every break, 7 Pullups. Kipping allowed.
2xReverse Tabata Pushup (10 seconds work, 20 seconds rest)
Perform the following ab work in between the 2 full 4 minute Tabata sets.
3x20 GHD or weighted situps
Bi's n' Tri's until Dolph Lundgren in Rocky IV