Strength

A) Bench Press: 3 sets x 8-10 reps
Rest 1-2 min

SUPERSET 3 rounds (Rest 30-60 seconds)
B1) Left Side Plank x 30 sec
B2) Right Side Plank x 30 sec

WOD

For Time

2 rounds
10 Step ups
20 Air Squats

20 wall touches 

2 rounds
20 bent over row
10 Push ups

20 burpees 

2 rounds
10 Situps
20 Supermans 

50 Jumping Jacks