Jan 21 wod

Warm up 5 min row,bike,run follow bears,butts,high knees and spider mans.

Part 1
3 rounds
15 squat
15 back ext
5 push ups
15 sit ups
5 pull ups

Part 2
5 rounds of 3 bench press

Part 3
3 rounds max effort
Pushups
Pull ups dips

Stretch afterwards!!!