Ultimate Fat Loss Bootcamp

MWOD: SL Flexion / EXT on box x 1 min/side,  
             Roll upper back + legs x 4mins, 
             Band hip Flexor Stretch from rack x 2mins, 
             Band shoulder traction x 1min/side. 
             Lax ball chest x 1 min/side, 
            
Lift:   Bench- 3 @ 70%, 3 @ 80% 2 x 3 @ 90%

WOD: 1RFT  
- Row 20 cals 
- Db row x10/arm(30/50) 
- row 20 cals
- Barbell Row x15   
- Band Pull-Aparts 
- Row 20 Cals 
- 3 Way Shoulders x10/dir/(5/10)