Warm Up: EMOM:
Down and Backs or 200m
Band Pull Aparts
Walking Lunge
Flutters
Sit ups
21-15-9
Calorie Row
Bench Press (#135/#75ish)
Prowler Push Down and Back Between Sets
Then..
21-15-9
Push Press (#95/#65)
Kb Swing
50 Jump rope between sets
*scale bench press and press to DB’s as needed
Extra Credit:
EMOM x 6 Minutes
Odd-15 V-Ups or Tuck-Ups
Even- :45 Plank on Elbows