SWOD:

A. Pause Bench Press 3×5

B. Tricep EXT. 3×12-15

C. DB Lateral Raises 3×8

D. DB Bicep Curls 3×10

WOD: For Time

2-4-6-8-10

Renegade Man-Makers

30 Double Unders

1min rest,

40-30-20-10

Sit Ups

10 Weighted Step Ups

1min rest

100 Plate Twist

75 Flutter Kicks

50 Toe Touches

25 Alt V-ups