Strength: Bench Press 3x to failure at body weight
WOD: 100 KB Renegades (24/16), do 10 double unders every minute on the minute.
1 Renegade rep equals a push up and a row on each side. Watch the video.
*scale the DUs to 3x single unders.
REC: Foam Roller
He's Canadian, don't hold it against him:)