WOD, Fri. May 14

Part1:
5 rounds of

Bench
Back extensions
Bent over rows (make sure you're squeezing your shoulder blades together)
Lunges with weight

Round 1: 10 reps
Round 2: 5
Round 3: 15
Round 4: 5
Round 5: 10
Increase weight each round

Part 2:
4 x Flutter kicks (legs 6 inches off the ground)on 1 minute (45 sec. on/15 off)