10 x 5 Bench Press
3 x 10 DB Fly
4 x 12 DB Row
3 x 20 Rear Delt
3 x 10 Hammer Curl

1) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
2) Perform 3 rounds of 60 sec Push Ups and 25 x Arm Haulers

3) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
4) Perform 3 rounds of 30 seconds each: Sit Ups, Crunches, Leg Levers, K2E, and Flutter Kicks

Conditioning EMOM for 20 minutes:
Even Minutes- 5 x Thrusters
Odd Minutes- 5 x Burpees


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