Bench Press, Push-ups, GHD Sit-ups, Corkscrews

Warm-up:

Run, 2 laps around FCC

Active Stretching

WoD:

5 rounds of:

3 x 135lb Bench Press (rd 5: 2 x 165lb, 1 x 165lb negative)

10 x Full-body Plyo Push-ups

4 rounds of:

10 x GHD Sit-ups (touch floor/touch toes)

10 x Corkscrew w/ 25lb plate (1&3: left to right, 2&4: right to left)

5:00 Exercise Bike