Bench Press!

Weightlifting

Five sets of:

Bench Press x 2-4 reps @ 20X1

Rest 90 seconds

Ab-Wheel Roll-Outs x 6-8 reps @ 3020

Rest 90 seconds

Metcon

Three rounds for time of:

400 Meter Run

20 Pull-Ups

10 Burpee Box Jump-Overs (24″/20″)