In Class
WOD
AMRAP 12 Minutes
30 Alternating renegade Rows
30 Air Squats
30 Kettlebell step ups

Hypertrophy Pairing
3 Rounds (2 min rest between each set)
15 Reps of Heavy KB Bench Press
immediately into 30 KB Bench press
at half the Weight

At Home
WOD
AMRAP 12 Minutes
30 Shoulder Taps
30 Air Squats
30 step ups

Hypertrophy Pairing
3 Rounds (2 min rest between each set)
15 Push Ups
immediately into 30 Incline Push Ups