Strength

4 Rounds

 5 Bench Press (60-65% of your 1 Rep Max)
 5 Matador Dips
 10 GHD Sit Ups
 * Rest Between Sets

WOD

3 Round Circuit

 Min 1: Row for Cal (20/15)
 Min 2: 45s Weighted Planks (25/15 lbs)
 Min 3: Dumbbell Flys
 Min 4: Plyo Push Ups (Off 45/15 lb Plates)