"Beef-a-rino"

Strength
Bench Press
3-3-3-3-3

-Between presses complete 5 bent-over rows on each arm

WOD
30s work:20s rest
Complete 4 intervals at each station then rotate. Everyone starts at a different station

1. Row (calories)
2. Kettlebell Swings (2,1.5)
3. Push-ups
4. Sit-ups

Score= total reps/calories

-Go from one station to the next, you only get the 20s rest to transition.