Tuesday
A. Every 1:30 x8 sets (4 sets each alternating)
set 1: 10-15 DB bench press @ 50#/35#+ per hand+6-8 strict pull-ups/banded or ring rows
set 2: Echo bike 15 seconds Hard+12 Russian kb swings @ 70#/53#
*Go heavier on Bench press if you can finish within rep range
*Bike is NOT max effort
B. 8 minute AMRAP
20 Double unders or 30 single unders
8 v-ups
12 Double DB or Kb push press @ 35#/20#-26# per hand