Warm Up: 3 Rounds:
250m Row
6/6 Bottom's Up KB Press
10/10 KB/DB Russian Twist
Bench press: 6-4-2-6-4-2
EMOM x 15 MIN
MIN 1 - Max KB Goblet ALT. reverse lunges
MIN 2 - Max push ups
MIN 3 - max kettlebell swings
Finisher: 2-3 sets
20 Banded Tri Pull Downs
10 Hammer Curls
10 Hollow Rocks or tuck ups