26JUN2020

Warm-up:
Dumbbell Bench press 3×30 reps light weight
A.
Floor Press 5×5 reps
Then:
Dirty 30s x 3 sets
Then:
One Arm Dumbbell Row 3×10 reps
Bentover Shoulder Shrug 3×10 reps
B.
20 EMOM of:
Min 1: 10 Ball Slams 20/12
20-30 Double Unders
Min 2: 10-12 reps Dumbbell Weighted Step Overs (24/20″)
Min 3: 10-14 Dips
Min 4: 15/12 Row Calories or Bike 12/8
C.
3 Sets:
20-30 Band Pull Aparts
20-30 Band Pushdowns