WOD:

#Switch Gears

8 Rounds of :20 On / :10 Off:

Kettlebell Swings (70/53lbs)

Bike Cal or Row Cal 

Ab Mat Sit-Ups

10m Shuttle Sprints  (10m = 30ft)

**In this Tabata style workout, athletes will alternate between :20 seconds of work and :10 seconds of rest for 8 rounds on each movement. For example, athletes will complete all of the rounds of kettlebell swings before moving to all of the rounds of bike and so on.  Depending on class size, athletes can choose to start with which exercise they wish. 

Rest as needed, then warm up your bench press and proceed to..

CASHOUT: 

#Bruh

12 Min AMRAP

10 Bench Press (135/95lbs) *Pick weight you can do for 10 reps. If want to go heavier feel free

10 1 Arm Ring Rows (5 arm)

*Buddy up, Partner 1 complete full round, Partner 2 then completes full round