Warm Up: 3 Rounds: 

• 250m Row/Ski

• 6/6 Bottom's Up KB Press

• 10/10 KB/DB Russian Twist

6-4-2-6-4-2
Bench press

EMOM x 20 MIN
MIN 1 - Max KB Goblet ALT. reverse lunges
MIN 2 - Max push ups
MIN 3 - MAX kettlebell swings
MIN 4 - 200m Run 

Finisher: 2-3 sets
20 Banded Tri Pull Downs 
10 Hammer Curls 
10 Hollow Rocks or tuck ups