Warm Up: EMOM

1. Down and Backs

2. Band Pull Aparts

3. Prowler Push

4. Band Press

5. Ring Row

4 Rounds
2:00 Aerobic work (steady pace) Row, Bike, 300m Run or Jump Rope 
10 Bench Press (build on each set) 
10 Renegade Row
20 DB Russian Twist

EMOM 10 Min: 
10 Push Up/15 Sit Up