MWOD: Row x 2 minutes, smash forarms on barbell sleeve x 1minute/side, smash glutes on lax ball x 1minute/side, stretch wrists and forearms on floor x 1minute/side, Tspine ext on roller x 30 reps, Roll lats x 1 minute/side
BENCH MARK:
Squat 80% x max reps
Chins 1 set max reps
Clean and press x 2 minutes(75/135)
Push-ups x 1set max reps
Burpees x 2 minutes
Dubs x 2 minutes
500m row
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