Warm Up: 

• :30 Bike 

• 20 Pvc Pass Thru

• 10 Bench Dip 

• :30 Bike

• 20 Band Pull Apart 

• 10 Delt Raise

EMOM X 15 Minutes 

1. :30 Max SA DB/KB Strict Press (R)

2. :30 Max SA DB/KB Strict Press (L)

3. 12 Kb Upright Row

EMOM x 10 Minutes
1) 200m
2) 20 Sit Up 

EMOM 5: 
6 Second Levels 

Finisher:  2 sets; 12-15 reps 

• Tri Pull Down 

• Hammer Curl 

• Lat Delt Raise