26JUN2020 June 26, 2020 By Coach Carlos 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