SWOD

20 minutes to establish a 5RM Bench Press

WOD

4 rounds for time of:
20/16 Calorie Row
20 Goblet Box Step Ups (55/35 to 24″/20″)

……….

BURN

3 rounds not for time of:
20 Step Up to Curl & Press
20 Med-ball Leg Curl to Floor Press
20 Banded Lat Pull Down
20 Russian Twists