SWOD

Every 4 minutes for 3 sets, complete:
Dumbbell Chest Fly x 10 reps
Bar Dips x 10 reps
Alternating DB Curl x 5 reps/arm

WOD

Complete as many reps as possible in 20 minutes of:
14″ Weighted Step Ups (45/35# plate)

*Every 2 minutes beginning at 3…2…1…GO! perform 15 Hand-release Push Ups

……….

BURN

Tabata Calorie Row
– rest 1 min –
Tabata Air Squats
– rest 1 min –
Tabata Pull Ups
– rest 1 min –
Tabata Push Ups
– rest 1 min –
Tabata Abmat Sit Ups