Warm Up: 400m Run/ Row 

2 Sets:

• 10 ring rows

• 15 ball slam 

• 20 body weight lunge 

• 1:00 pillar

3-4 rounds 

• 8/8 single arm DB Crossbody RDL 

• 12 DB incline bench 

• :20 hanging knee raise 

EMOM X 15 MIN

• 15/12 Cal Bike

• 10 Push Press 95/55 

• :40 Max Push Ups