Ultimate Fat Loss Bootcamp

MWOD:
row 250M
roll quads x20 passes/each
smash pecs and shoulders on post with lax ball x2min/side
band pec stretch x1min/side
band internal rotation stretch x1min/side

LIFT:
a1) bench 4x5@80-85%
a2) facepulls 4x20

WOD:

FT
25 t2b
5 tire flips
50 push ups
5 tire flips
50 body rows
5 tire flips
25 box jumps