Strength
A) Bench Press with 3 second eccentric: 3 sets x 8 / Rest 1-2 minutes
SUPERSET 3 rounds (Rest 30-60 sec)
B1) Hollow Hold x 20 sec
B2) Superman Hold x 20 sec
WOD
Tabata 6 Rounds
(must finish movement before moving onto the next)
Vsnaps
Shuttle Runs
KBS
Supermans
Burpees
Plank